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All Recipes

Mediterranean Diet

Low Cal

Low Carb

High Protein

Low Fat

Fish Patties

Zucchini and Feta fritters

Low Carb Hummus and Falafel

"Potato" Pancake

Lemongrass Chicken Snack

Tandoori Prawn Mini Kebabs with Lime Yogurt Dip

Smoked Salmon Chard Wraps

Smoked Salmon Egg Rolls

Broccoli Soup

Tomato Basil Cream Soup

Wedding Soup

Cambodian Pho

Creamy Zucchini Soup

Cold Avocado Soup

Chicken, Leek, Fennel and Asparagus Soup

Middle Eastern Spiced Mushroom and Spinach Soup

Garlic Cauliflower And Leek Soup

Asian Hot and Sour Prawn Soup

Old Cucumber Soup

Vegetable Stock

Aubergines With Spinach Mozzarella And Pine Nuts

Asian Flavored Kale Chicken Salad

Taco Chicken Salad In Parmesan Cheese Nests

Quinoa With Vegetables Salad

Quinoa Pasta With Smoked Cheese And Vegetables Salad

Salad Nicoise

Marinated Salmon Salad

Minced Chicken Lettuce Cups

Pan Cooked Chicken with Coconut Mustard Sauce

Fish Palak

Mushroom Shrimp Curry

Chicken with mushroom sauce over zucchini “noodles”

Chicken Marengo

Peruvian Style Chicken

Pinakbet

Asparagus and Burrata Omelette with Pesto Sauce

Tortang Talong

Chicken Ole

Chicken Korma

Shrimp Burgers

Turkey Veggie Lasagna

Sea Bass with Summer Squash and Fennel

Cod Provençal

Steamed Salmon with Sesame Bok Choy

Low Temperature, Lime Butter Salmon

Simple Vegetarian Chili

Steamed Ginger Fish

Seafood Tajine

Lemon Chicken With Green Olives

Cauliflower Stuffing

Low Carb Spinach, Leek, Zucchini and Feta Tart

Henifa’s Low Carb Fried “Rice”

Cauliflower Rice

Low Carb Zucchini Muffins

Cauliflower “Mac 'n’ Cheese”

Grilled Vegetable Skewers

Roasted Broccoli

Quinoa

Zucchini, egg and cheese muffins

Low Carb Pancakes

Low Carb Gluten Free Red Velvet Cupcakes

Cinnamon Swirl Pancakes

No Bake Low Carb Brownies

Lemon Blueberry Mousse

Low Carb Chia, Chocolate and Raspberry Parfait

Yule Log

Raspberry Cheesecake Parfait

Raspberry Popsicles

Tropical Fruit Salad

Watermelon Cake

White Chocolate Yogurt and Berries

Chocolate- coconut balls

Apple Celery Juice

Potassium Drink

Green Blast

Red Dates with Celery "juice"

Chrysanthemum and Goji Berry Tea

The Frothiest Chocolate Shake

Luo Han Guo Drink

Ginger "Juice"

Iced Vanilla Flavored Coffee Latte

Avocado Smoothie

Menus

Planning a dinner or a party and want to keep it healthy and delicious? I've put together some menu ideas for you. Whether you want a meal high in protein or low in fat, my recipes are perfect for any occasion. They're so tasty, no one will even notice you've swapped out ingredients for a healthier version - that's our little secret!

Mediterranean Diet

Lower Hypertension

Anti-Inflammatory

Anti-Nausea

Anti-Cancer

Healthy Finger Food

Vegetarian Finger Food

Low Carb Vegetarian

Healthier Snacks

High in Protein

Low in Fat

High in Omega 3

One Bowl/Pot Meal

Healthy Comfort Food

Healthy Herbal Drinks

All Recipes

Hello dears, it's very important to make healthy eating part of your family's daily routine. Here are some quick, flavorful recipes for healthier meals and snacks. By simply swapping ready-made foods for these home-cooked recipes, you can help yourself reduce the risk of diabetes, cholesterol and fat gain. All recipes have been tried and approved -I've made them for the whole family and I am sure you'll love them too!

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Be transported to the Mediterranean with our selection of healthy and delicious recipes. These hearty and largely plant-based meals deliver the healthy fats you need and help lower your risk of cardiovascular disease, so try them out now!

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Cal

Eating less and burning more calories is a popular way to lose weight. Low-calorie diets usually have more protein and fiber and less carbs and fats. With my recipes, even small bites can be tasty!

Appetizers

Soups

Mains

Sides

Desserts

Beverages

Low Carb

Say goodbye to carbs and hello to protein, natural fats and non-starchy vegetables! Low-carb or keto diets help you lose weight and lower the risk of type 2 diabetes. Kicking out carbs and eating more fat makes your body use stored fat for energy instead of the usual glucose. Fats are very filling, so you don’t have to snack in between meals!

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

High Protein

Are you an athlete or just super active? Try a high-protein diet to help your body become stronger, improve performance and recover faster! Rich in fiber, healthy carbs with only a tiny bit of fat, it keeps you energized all day long. Protein. Watch your calories and you might even lose weight! My recipes aren’t just for carnivores – I have some vegetarian options too!

Appetizers

Salads

Mains

Sides

Low Fat

A low-fat diet is advised for those with diseases like prostate cancer. It can also improve heart health when overall calorie intake is reduced and weight loss occurs. A good guideline is restricting your daily fat intake to less than 30% of your total calorie intake. Take a look at these delicious recipes:

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

All Recipes

Fish Patties

Zucchini and Feta fritters

Low Carb Hummus and Falafel

"Potato" Pancake

Lemongrass Chicken Snack

Tandoori Prawn Mini Kebabs with Lime Yogurt Dip

Smoked Salmon Chard Wraps

Smoked Salmon Egg Rolls

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

All Recipes

Broccoli Soup

Tomato Basil Cream Soup

Wedding Soup

Cambodian Pho

Creamy Zucchini Soup

Cold Avocado Soup

Chicken, Leek, Fennel and Asparagus Soup

Middle Eastern Spiced Mushroom and Spinach Soup

Garlic Cauliflower And Leek Soup

Asian Hot and Sour Prawn Soup

Old Cucumber Soup

Vegetable Stock

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

All Recipes

Aubergines With Spinach Mozzarella And Pine Nuts

Asian Flavored Kale Chicken Salad

Taco Chicken Salad In Parmesan Cheese Nests

Quinoa With Vegetables Salad

Quinoa Pasta With Smoked Cheese And Vegetables Salad

Salad Nicoise

Marinated Salmon Salad

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

All Recipes

Minced Chicken Lettuce Cups

Pan Cooked Chicken with Coconut Mustard Sauce

Fish Palak

Mushroom Shrimp Curry

Chicken with mushroom sauce over zucchini “noodles”

Chicken Marengo

Peruvian Style Chicken

Pinakbet

Asparagus and Burrata Omelette with Pesto Sauce

Tortang Talong

Chicken Ole

Chicken Korma

Shrimp Burgers

Turkey Veggie Lasagna

Sea Bass with Summer Squash and Fennel

Cod Provençal

Steamed Salmon with Sesame Bok Choy

Low Temperature, Lime Butter Salmon

Simple Vegetarian Chili

Steamed Ginger Fish

Seafood Tajine

Lemon Chicken With Green Olives

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

All Recipes

Cauliflower Stuffing

Low Carb Spinach, Leek, Zucchini and Feta Tart

Henifa’s Low Carb Fried “Rice”

Cauliflower Rice

Low Carb Zucchini Muffins

Cauliflower “Mac 'n’ Cheese”

Grilled Vegetable Skewers

Roasted Broccoli

Quinoa

Zucchini, egg and cheese muffins

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

All Recipes

Low Carb Pancakes

Low Carb Gluten Free Red Velvet Cupcakes

Cinnamon Swirl Pancakes

No Bake Low Carb Brownies

Lemon Blueberry Mousse

Low Carb Chia, Chocolate and Raspberry Parfait

Yule Log

Raspberry Cheesecake Parfait

Raspberry Popsicles

Tropical Fruit Salad

Watermelon Cake

White Chocolate Yogurt and Berries

Chocolate- coconut balls

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

All Recipes

Apple Celery Juice

Potassium Drink

Green Blast

Red Dates with Celery "juice"

Chrysanthemum and Goji Berry Tea

The Frothiest Chocolate Shake

Luo Han Guo Drink

Ginger "Juice"

Iced Vanilla Flavored Coffee Latte

Avocado Smoothie

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Fish Patties

Low Carb Hummus and Falafel

Lemongrass Chicken Snack

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Wedding Soup

Chicken, Leek, Fennel and Asparagus Soup

Garlic Cauliflower And Leek Soup

Vegetable Stock

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Aubergines With Spinach Mozzarella And Pine Nuts

Quinoa With Vegetables Salad

Salad Nicoise

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Chicken Marengo

Chicken Ole

Shrimp Burgers

Turkey Veggie Lasagna

Sea Bass with Summer Squash and Fennel

Cod Provençal

Simple Vegetarian Chili

Seafood Tajine

Lemon Chicken With Green Olives

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Low Carb Spinach, Leek, Zucchini and Feta Tart

Grilled Vegetable Skewers

Roasted Broccoli

Quinoa

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Lemon Blueberry Mousse

Raspberry Popsicles

Watermelon Cake

White Chocolate Yogurt and Berries

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Mediterranean Diet

Apple Celery Juice

Potassium Drink

Green Blast

Appetizers

Soups

Mains

Sides

Desserts

Beverages

Low Cal

Lemongrass Chicken Snack

Appetizers

Soups

Mains

Sides

Desserts

Beverages

Low Cal

Broccoli Soup

Cambodian Pho

Chicken, Leek, Fennel and Asparagus Soup

Garlic Cauliflower And Leek Soup

Asian Hot and Sour Prawn Soup

Old Cucumber Soup

Vegetable Stock

Appetizers

Soups

Mains

Sides

Desserts

Beverages

Low Cal

Pinakbet

Simple Vegetarian Chili

Seafood Tajine

Appetizers

Soups

Mains

Sides

Desserts

Beverages

Low Cal

Grilled Vegetable Skewers

Roasted Broccoli

Appetizers

Soups

Mains

Sides

Desserts

Beverages

Low Cal

Tropical Fruit Salad

Watermelon Cake

White Chocolate Yogurt and Berries

Appetizers

Soups

Mains

Sides

Desserts

Beverages

Low Cal

Potassium Drink

Green Blast

Chrysanthemum and Goji Berry Tea

Luo Han Guo Drink

Ginger "Juice"

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Carb

Fish Patties

Zucchini and Feta fritters

Low Carb Hummus and Falafel

"Potato" Pancake

Lemongrass Chicken Snack

Tandoori Prawn Mini Kebabs with Lime Yogurt Dip

Smoked Salmon Chard Wraps

Smoked Salmon Egg Rolls

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Carb

Wedding Soup

Cambodian Pho

Creamy Zucchini Soup

Cold Avocado Soup

Chicken, Leek, Fennel and Asparagus Soup

Middle Eastern Spiced Mushroom and Spinach Soup

Garlic Cauliflower And Leek Soup

Asian Hot and Sour Prawn Soup

Vegetable Stock

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Carb

Aubergines With Spinach Mozzarella And Pine Nuts

Asian Flavored Kale Chicken Salad

Taco Chicken Salad In Parmesan Cheese Nests

Salad Nicoise

Marinated Salmon Salad

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Carb

Minced Chicken Lettuce Cups

Pan Cooked Chicken with Coconut Mustard Sauce

Mushroom Shrimp Curry

Chicken with mushroom sauce over zucchini “noodles”

Peruvian Style Chicken

Pinakbet

Asparagus and Burrata Omelette with Pesto Sauce

Tortang Talong

Chicken Ole

Chicken Korma

Shrimp Burgers

Turkey Veggie Lasagna

Sea Bass with Summer Squash and Fennel

Cod Provençal

Steamed Salmon with Sesame Bok Choy

Low Temperature, Lime Butter Salmon

Steamed Ginger Fish

Seafood Tajine

Lemon Chicken With Green Olives

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Carb

Cauliflower Stuffing

Low Carb Spinach, Leek, Zucchini and Feta Tart

Henifa’s Low Carb Fried “Rice”

Cauliflower Rice

Low Carb Zucchini Muffins

Cauliflower “Mac 'n’ Cheese”

Roasted Broccoli

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Carb

Low Carb Pancakes

Low Carb Gluten Free Red Velvet Cupcakes

Cinnamon Swirl Pancakes

No Bake Low Carb Brownies

Lemon Blueberry Mousse

Low Carb Chia, Chocolate and Raspberry Parfait

Yule Log

Raspberry Cheesecake Parfait

Chocolate- coconut balls

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Carb

Potassium Drink

Green Blast

Red Dates with Celery "juice"

Chrysanthemum and Goji Berry Tea

The Frothiest Chocolate Shake

Ginger "Juice"

Iced Vanilla Flavored Coffee Latte

Avocado Smoothie

Appetizers

Salads

Mains

Sides

High Protein

Lemongrass Chicken Snack

Tandoori Prawn Mini Kebabs with Lime Yogurt Dip

Smoked Salmon Chard Wraps

Smoked Salmon Egg Rolls

Appetizers

Salads

Mains

Sides

High Protein

Quinoa With Vegetables Salad

Quinoa Pasta With Smoked Cheese And Vegetables Salad

Salad Nicoise

Appetizers

Salads

Mains

Sides

High Protein

Minced Chicken Lettuce Cups

Pan Cooked Chicken with Coconut Mustard Sauce

Fish Palak

Mushroom Shrimp Curry

Chicken with mushroom sauce over zucchini “noodles”

Chicken Marengo

Peruvian Style Chicken

Asparagus and Burrata Omelette with Pesto Sauce

Tortang Talong

Chicken Ole

Shrimp Burgers

Simple Vegetarian Chili

Steamed Ginger Fish

Seafood Tajine

Lemon Chicken With Green Olives

Appetizers

Salads

Mains

Sides

High Protein

Quinoa

Zucchini, egg and cheese muffins

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Fat

Fish Patties

Tandoori Prawn Mini Kebabs with Lime Yogurt Dip

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Fat

Broccoli Soup

Cambodian Pho

Middle Eastern Spiced Mushroom and Spinach Soup

Asian Hot and Sour Prawn Soup

Old Cucumber Soup

Vegetable Stock

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Fat

Salad Nicoise

Marinated Salmon Salad

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Fat

Peruvian Style Chicken

Pinakbet

Chicken Ole

Cod Provençal

Steamed Salmon with Sesame Bok Choy

Simple Vegetarian Chili

Steamed Ginger Fish

Seafood Tajine

Lemon Chicken With Green Olives

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Fat

Grilled Vegetable Skewers

Roasted Broccoli

Quinoa

Zucchini, egg and cheese muffins

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Fat

Raspberry Popsicles

Tropical Fruit Salad

Watermelon Cake

Appetizers

Soups

Salads

Mains

Sides

Desserts

Beverages

Low Fat

Potassium Drink

Green Blast

Fish Patties

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These oven-baked, low-fat, low-carb salmon patties are rich in high-quality protein. Not only does salmon taste great, it’s also a great source of Omega-3 fatty acids, B vitamins, and potassium. Whip these up as starters for a dinner party or just as an easy snack now!

Ingredients

Serves 2

2 red onion chopped fine

2 red chili deseeded and chopped fine (optional)

 Bunch of cilantro (4 g)

Bunch of basil (4g)

Piece of fresh ginger, peeled (10 g)

1 stalk of lemongrass (4 g)

2 lime leaves

Juice of 2 limes

2 tbsp tamari

1 tsp fish sauce

1 tsp sesame oil

200 g (7 oz) salmon filet, skinned and chopped

Small handful of sesame seeds (black and white)

 

 

Directions

1

Warm oven to 200 C (400 F)

2

Place all of the ingredients except the salmon and the sesame seeds in a bowl. Mix until smooth in a food processor. Then place the fish in the bowl and mix- but make sure toleave it chunky- not too smooth. Take the batter and make into round balls. You can decide the size of the patties- smaller if you want to make for starters.  Place on a baking tray lined with non stick baking paper. Let the tray sit in the fridge for 10 mins to cool.

3

Take out of the fridge, and toss the sesame seeds over the batter.

4

Bake for 10-12 minutes, make sure to turn over so both sides brown.

5

These cook quite quickly so pay attention if you want the insides to be less cooked.

6

Let them sit for a minute to cool and be careful taking them off the paper as they can break easily!

7

Squeeze some lime juice on them before serving.

8

Serve on a bed of lettuce and with lime wedges.

Zucchini and Feta fritters

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This low-carb, gluten-free vegetarian dish will convert any meat eater. Perfect for a starter or even with cocktails, the feta makes this dish an excellent source of calcium while the zucchini is packed full of anti-inflammatory vitamins. Try it now!

Ingredients

Serves 3 (9 Patties)

2 medium zucchinis

2 large eggs

1/2 cup crumbled feta cheese

1/4 cup sliced olives

1/2 cup grated Parmesan cheese

1 tsp cumin

2 tbsps ghee

2 tbsps mixed herbs (mint, dill, oregano) chopped

Salt

Directions

1

To create thin “noodles” from the zucchini, use a julienne peeler or a spiralizer.  If the noodles are very long, cut them in half.  Sprinkle with salt and let them sit for 10 mins. Pat dry.

2

Next, place all the ingredients except for the ghee in a bowl and mix.  Using your hands, make small patties and fry them in a ghee greased hot pan for approximately 2 to 3 minutes per side.  (Be careful flipping as they can easily break)

3

You can also bake the patties in a preheated oven at 400°F/ 200°C. Make sure to sprinkle melted ghee on the patties.  Bake for 15 to 20 minutes

4

Serve immediately with full fat yogurt or as a side dish with your main course.

5

Alternatively, you can let them cool completely and store in the fridge in an airtight container for up to 3 days.

Low Carb Hummus and Falafel

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Do you love Middle Eastern mezze but you don’t love what they do to your waistline? Try this recipe for low carb Hummus and Falafel with tahini sauce. It really tastes great! Serve with cucumber slices instead of pita- and you have a filling lunch time meal or a delicious starter.

Ingredients

Serves: 4

Hummus:

¾ cups sesame paste (Tahini)

4 cups raw zucchini (peeled and chopped)

½ cup of lemon juice

¼ cup olive oil

4 cloves of garlic

2 tsps salt (optional)

1 tbsp ground cumin

Falafel:

1 medium head cauliflower

½ cup slivered almonds, grounded

1 tbsp ground coriander

1 tsp salt (optional)

½ tsp cayenne pepper

1 clove garlic, chopped finely

2 tbsps chopped parsley

2 large eggs

3 tbsps coconut flour

Tahini Sauce:

2 tbsp sesame paste ( tahini)

3 tbsp water

1 tbsp lemon juice

1 clove garlic, chopped

½ salt ( optional)

Directions

1

For Hummus: In a blender, mix all of the ingredients until very smooth and thick. You can always add more of the salt and cumin to suit your tastes! Serve in a bowl and pour some olive oil in a circle on top if you want.

2

For Falafel: Place the chopped florets of the cauliflower into a blender and ground until it is grainy in texture (1 cup)- set aside Then place the almonds in the blender and chop the same way as the cauliflower. Make sure that they are not ground up too much- you don’t want it to turn to paste!

3

Stir the ground cauliflower and almonds together in a bowl and mix in the rest of the falafel ingredients. Put aside.

4

Now make the Tahini sauce: Mix all of the ingredients in a bowl. If it the consistency is too thick, just add a bit of water. Set aside.

5

To finish up: Warm up a frying pan with some olive oil. With the falafel mix, divide up and make 8 small patties- fry 4 at a time and only turn over when the one side is brown (about 3-4 minutes) then turn over and cook on the other side for the same amount of time. Serve immediately with hummus and Tahini sauce.

"Potato" Pancake

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Low Carb "Potato" Pancake - the famous potato pancake becomes the cauliflower pancake and keeps its delicious flavor!

Ingredients

Serves: 3

½ cup scallions sliced thin

½ medium cauliflower grated

1 tbsp flaxseed

2 eggs

1 ½ tsps salt

½ tsp pepper

3 tbsps butter

Sour cream to serve

Directions

1

In a bowl mix the cauliflower, salt, pepper together and let it sit for about 20 minutes.

2

After 20 minutes, place the contents into a cooking towel or torchon, and squeeze out any liquid.

3

Return the cauliflower to the bowl and mix in the rest of the ingredients (except the butter).

4

Place the burner on medium heat and add the butter to a frying pan.

5

Take a tablespoon size of the mix and place it in the pan when it is hot.

6

Depending on the size of your pan, you can make 3 to 4 pieces at the same time.

7

Make sure you flatten the cauliflower mix as it is cooking into the shape of a pancake.

8

Cook for about 2-3 minutes on each side or until it is golden brown.

9

Serve immediately with sour cream

Lemongrass Chicken Snack

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These lemongrass chicken wings are great for weight watchers who want a quick, tasty snack. Oven-baked with only 4 ingredients, they’re low-carb, low-cal and low maintenance! Try out this simple recipe now.

Ingredients

Serves: 2

500 grams or 1.1 pounds chicken, a mix of drumlets and middle wings

3 stalks of lemongrass, pounded and finely chopped

½ tsp salt

1 tbsp fresh lemon juice

Directions

1

Cut off each end of the lemongrass stalk and pound gently until the stalk starts to become loose and unraveled.

2

Then finely chop the stalk.

3

Place chicken pieces on an oven proof pan and sprinkle the lemongrass and salt over.

4

Pour the lemon juice over the chicken and stir so that all of the chicken pieces are covered.

5

Marinate overnight in the refrigerator

6

Let the chicken warm up to room temperature before cooking

7

At 250 C /480 f broil the chicken for 40 mins, turning after 20 minutes to cook evenly

Tandoori Prawn Mini Kebabs with Lime Yogurt Dip

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A flavorsome, low-fat recipe using prawns and spices. Perfect as an hors d'oeuvre or a light starter with its Asian flavors. Impress guests with this beautiful presentation.

Ingredients

Serves: 3 as a starter

For the dip:

Finely grated zest of ½ large lime

250g / 8.82 oz. natural Greek yogurt

1 small handful of mint leaves

½ tsp nigella seeds

For the marinade:

2 tbsps natural Greek yogurt

½ tbsp peeled finely chopped root ginger

½ tsp paprika

1 tsp garam masala

Juice of ½ large lime

For the skewers:

15 raw peeled jumbo king prawns

1 ½ tablespoons sunflower oil

To serve:

½ cucumber, peeled and cut into batons

1 lime for garnish

3 sprigs of mint (leaves removed) to garnish

Directions

1

Add 2 tbsps of yogurt to a bowl. Put the lime zest, remaining yogurt, and mint leaves into a food processor and blend until the mint is finely chopped. Then add ½ tablespoon of cold water. Taste and season accordingly.

2

Blend for a few more seconds and then empty the mixture into a serving bowl. Cover the bowl and allow it to chill.

3

Put the wooden skewers in a bowl of cold water for 30 minutes.

4

To make the marinade, add ginger, paprika, garam masala, and lime juice to the bowl of yogurt previously kept aside. Season to taste.

5

Make an incision along the length of each prawn. If needed, remove the black digestive cord. Then rinse the prawns and pat them dry.

6

Insert the prawns onto skewers. Move them to a shallow dish, add the marinade and mix well. Cover the dish and let the mixture chill.

7

Add the nigella seeds to a pan on medium heat. Allow it to cook for about a minute, or until the aroma spreads. Add this on top of the dip.

8

To cook the prawns, preheat a grill or griddle pan to high. Remove any excess marinade from the prawns and brush the prawns with oil.

9

Cook the prawns on the grill or griddle pan for 4-6 minutes. Turn and continue to grill them until they are pink and cooked well.

10

Cut the lime into cheeks. Arrange the lime and cucumber on a platter and sprinkle the mint leaves over it. Place the bowl with the dip on the platter.

Smoked Salmon Chard Wraps

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A healthy, exotic lunch to pack and eat at work or on-the-go. Or a great start to any meal. This alternative to the fried or sushi roll, is full of flavor and color. A true mix of east and west.

Ingredients

Serves: 2

4-8 collard or chard leaves (120g / 4.2 oz.)

½ medium (100 g/ 3.5 oz.) cucumber

1 small (100 g/ 3.5 oz.) avocado

3.5 ounces (100 g / 0.2 lbs) smoked salmon

1 tbsp (15 ml/ 0.5 oz.) fresh lemon juice

½ cup (120 g/ 4.2 oz.) full-fat cream cheese

1 tablespoon (4 g/ 0.1 oz.) freshly chopped dill or chives

Directions

1

Boil water in a large pot and add the collard leaves to allow them to blanch for 20-30 seconds.

2

Use tongs to extract the leaves from the pot and place them in an ice water bowl. Then, drain the leaves and use paper towels to dry them. Cut the stems off.

3

Peel and slice the cucumber into thin strips. Do the same for the avocado and put it aside.

4

Pour the lemon juice on the salmon. Place 1-2 chard leaves on the sides of the salmon.

5

Add cream cheese on top of the salmon along with dill, avocado, and cucumber. Ensure that there is some space remaining on all sides.

6

Fold the leaves so they cover the filling on the salmon. Create a tightly wrapped roll and insert a toothpick to secure.

7

The roll can be refrigerated for a maximum of 2 days.

Smoked Salmon Egg Rolls

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The perfect breakfast or lunch-on-the-go, packed with proteins and omega3. Easy to make and fun for the eyes, this recipe tastes great! A refined version of scrambled eggs with salmon and cream cheese.

Ingredients

Serves: 2

2 medium eggs

1/2 tbsp extra virgin olive oil

1/2 tbsp water

Splash of sea salt

Splash of pepper

Filler:

Soft cheese like cream cheese

Smoked salmon

Lemon juice

Lettuce leaves

Directions

1

Mix together the eggs, oil, water, salt and pepper. In a 24 cm non-stick frying pan, brush lightly with some oil and place over medium heat. Place one half of the egg mixture to make each pancake.

2

Cook for 1 minute or until the omelette surface is dry, then turn the pancake over to cook the other side for about 30-45 seconds. Once finished, let the pancake cool.

3

Once the pancake is cool, spread some cream cheese or other soft cheese generously over the surface. Top with a small slice of smoked salmon.

4

Squeeze some lemon juice on top and cover with a small lettuce leaf. Then roll up the pancake with the ends first folded to cover the filler.

5

Cut in half and serve.

Broccoli Soup

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This low-carb and low-fat vegetarian broccoli soup is a powerhouse of health benefits, all without lacking in flavor! Rich in vitamins, minerals, fiber, and antioxidants, broccoli can also help lower blood sugar and improve diabetic control. Whip up a batch today and see for yourself!

Ingredients

Serves 2

3/4 cup raw cashew pieces

Fine sea salt

1/2cup boiling water

1/2large head broccoli florets and stems chopped into bite-size pieces

1/2small fennel bulb, roughly chopped

1large stalk celery, roughly chopped, keep the leaves for garnish

1tbsp extra-virgin olive oil, plus some for drizzling

Fresh dill or parsley leaves, torn

Freshly ground black pepper

Directions

1

Put cashews with boiling water in a blender with a pinch salt. Cover and let sit until the cashews are soften.

2

Mix the broccoli, fennel, celery, oil, 1 tsp salt and 1 ½ cups water in a pot and cover with a lid, leaving an opening to let steam out. Over high heat, boil, then reduce to medium heat and let the vegetables steam until they are tender (8 to 10 minutes). Remove from the heat.

3

Go back to the blender and purée the cashews with the water until frothy and smooth like whipped cream. Add more water, 1 tablespoon at a time if this needs to be thinner. Place the cashew cream in a bowl.

4

Move the steamed vegetables and the cooking liquid to the blender and purée until smooth and frothy. Add more salt if needed. Serve the soup and top with a large spoonful of cashew cream. Garnish with celery leaves, dill, pepper and a drizzle of olive oil. Serve warm.

Tomato Basil Cream Soup

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This hearty low-carb soup provides a multitude of health benefits. A great source of lycopene, vitamin C and other anti oxidants, eating tomatoes may help reduce the risk of heart disease and many cancers. Whip up a batch and see for yourself!

Ingredients

Serves 2

2 tomatoes peeled, seeded and diced

2 cups of tomato juice

7 leaves, Fresh basil

½ cup heavy whipping cream

¼ cup butter

Salt and pepper to taste

Directions

1

Put the tomatoes and the tomato juice over medium heat. Cook for 30 minutes- do not boil.

2

Puree this mixture with the basil leaves and then return to the pot.

3

Stir in the heavy cream and butter over medium head.

4

Mix until butter is melted.

5

Serve with a basil florette on top.

Wedding Soup

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It’s the low carb alternative to this Italian classic! The leafy escarole in this warm, comforting soup is full of folate, fiber, vitamin A and C, and calcium. These antioxidants help regulate digestion, support good vision, promote healthy bone growth, support a healthy immune system.

Ingredients

Serves 2

½ pound ground beef

1/2 cup finely chopped mushrooms (about 4 ounces)

½ large egg

½ tsp fine sea salt

½ tsp dried basil leaves

½ tsp dried oregano leaves

¾ tsp coconut oil or avocado oil

1 tbsp chopped onions (about ½ medium), divided

1 tbsp finely grated Parmesan cheese

3 cups chicken bone broth, homemade or store bought

½ small zucchini, chopped into ¼ inch pieces (about 6 tbsp)

3 tbsp chopped celery

½ head escarole, chopped into bite-sized pieces

Garnish with coarsely grated or shredded Parmesan cheese (optional)

Directions

1

Place the ground beef, ½ of the onions, egg, basil, oregano, mushrooms, Parmesan, and salt in a large bowl and mix well. Shape the mixture into ½ inch /1 ½ cm meatballs.

2

In a large pot, over medium high heat, heat the oil. Add the remaining onions, celery and zucchini and sauté for approximately 3 minutes until the vegetables are soft. Then put in the escarole and broth. Over high heat bring to a boil.

3

Then the heat should be lowered to medium. Add the meatballs. Simmer for about 8 minutes, or until the meatballs thoroughly cooked.

4

Sprinkle Parmesan Cheese on top and serve.

Cambodian Pho

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This low-carb, low-cal, and low-fat version of Cambodian pho is perfect for those who want a comforting meal. This recipe is healthy, easy-to-make and can be vegetarian-friendly, if you leave out the chicken and use low-sodium vegetable stock. The mix of vegetables make this dish rich in fiber and iron so give it a try today! 

Ingredients

Serve: 2

Chicken stock 200 ml

Boiled Chicken 10 grams

Soy sauce

Galangal (Lao Ginger) 6 pcs, larger chunks

Broccoli 200 grams

Spinach 200 grams

Cauliflower 200 grams

Salt and pepper

Garlic, chopped 2 tsp

Shallots, chopped 2 tsp

Spring Onion, chopped 2 tbsp

Coriander 2 tbsp

Bean Sprouts 4 tbsp

Directions

1

Boil the chicken stock and the chicken for 10 minutes.

2

Add the vegetables and boil for another 5 minutes

3

Add Galangal, soy sauce, salt and pepper.

4

Add the garlic, shallots, onion, coriander and bean sprouts on top Serve immediately.

Creamy Zucchini Soup

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This low-carb soup is an excellent source of potassium and vitamin C for those who want something nutritious and delicious. Zucchini is a great source to improve heart health, control blood pressure and help the overall function of blood cells. Super easy to prepare so try it now!

Ingredients

Serves: 2

1 large zucchini, washed and diced

½ leek, sliced

1 tbsp ghee

1 clove garlic, mashed

1 ½ cups vegetable stock (see recipe) or chicken stock

½ cup heavy cream

1 ½ cups freshly made shredded chicken

1 tbsp chopped parsley

Directions

1

Take the leek slices and clean well in a bowl of water. Drain and set to dry on a paper towel.

2

In a heated pot, place the ghee and added the garlic. After cooking for a minute, add the two vegetables.

3

Continue cooking for another 5 minutes, continually tossing the leek and zucchini.

4

Add the stock and raise the heat to bring to a boil. Then reduce the heat and for 20 minutes, let it simmer.

5

When the vegetables are soft, take the pot off the fire.

6

Use a blender or a hand mixer to puree the vegetables. Then put the pot back on the stove top and add the heavy cream and shredded chicken.

7

Cook for another 5 minutes and then serve in separate bowls and sprinkle the top with some parsley.

Cold Avocado Soup

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This rich, low-carb avocado soup is the perfect starter dish. Refreshing and hearty, this recipe is also loaded with vitamin K, potassium, fiber, and heart-healthy monosaturated fatty acids to improve your health. Lower cholesterol levels and reap the powerful health benefits by giving it a try!

Ingredients

Serves: 2

2 avocados (very ripe) cut in half, removing the pit and just use the flesh.

2 garlic gloves (crushed)

2 limes (juice only)

7/8 cup of vegetable stock (cold)

4 tbsp yogurt or cream

Garnish with

2 ripe tomatoes (finely chopped)

1 celery stick (finely chopped)

½ red onion (finely chopped)

½ tbsp olive oil

1 tsp lime juice

salt and pepper

Mix all the garnish ingredients and put in the refrigerator until ready to serve soup

Directions

1

Put all soup ingredients in a blender and mix until smooth.

2

Add salt and pepper and place in the refrigerator.

3

Serve in glass cups or bowls and sprinkle with garnish.

4

Serve immediately.

Chicken, Leek, Fennel and Asparagus Soup

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This low-calorie, low-carb recipe is perfect for those looking for a hearty and nutritious soup. It’s packed with healthy vegetables and lean protein so whip it up for lunch now!

 

Ingredients

Serves: 2

200g / 0.44 lbs boneless, skinless chicken thighs, with fat trimmed

½ tbsp. olive oil

1 medium onion, finely diced

½ fennel bulb, trimmed and sliced

½ garlic clove, finely chopped

100g / 3.53 oz. courgettes, diced

100g / 3.53 oz. asparagus, trimmed and cut into sections

100g / 3.53 oz. leeks, cut into rounds on the diagonal

0.5 litre / 16 oz. chicken or vegetable stock

1 large tarragon sprig

Left whole salt and black pepper

37.5g / 1.3 oz. cherry tomatoes, finely sliced

Basil, shredded

½ tsp olive oil

Directions

1

Slice the chicken into cubes of 1.5cm.

2

Pour the olive oil into a pan and heat it. Add the chicken and fry evenly. Once browned, remove it and place it aside.

3

Place butter in the pan. Once it melts, add the onion, fennel, and 2 tablespoons of water.

4

Allow this to simmer with a lid on top for 5 minutes. Then, add the garlic and mix for 1 minute.

5

Place the chicken back in the pan. Also add the courgettes, leeks, and asparagus and mix well. Then, add the stock, tarragon, salt, and pepper.

6

Place the lid on the pan and allow this mixture to simmer on medium heat until the vegetables and chicken are cooked, for approximately 10 minutes.

7

Add the cherry tomatoes, olive oil, and basil. If needed, season with salt and pepper.

Middle Eastern Spiced Mushroom and Spinach Soup

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Watching your weight but don’t want to skimp on flavor? This delicious low-fat, low-carb Middle Eastern-inspired vegetable soup makes a fantastic and easy lunch. Try it out and get your fill of fiber, vitamins, and minerals now!

Ingredients

Serves: 3

3 tbsps unsalted butter or extra virgin olive oil

¾ pounds/ 340 grams mixed types of mushrooms (Shitake, Oyster, Paris, Portobello)

¼ pounds / 115 grams finely diced shallots

½ tbsp tomato paste

1 tsp fresh thyme, finely chopped

¾ tsp ground cumin

½ tsp ground coriander

¼ tsp ground cinnamon

dash of allspice

1 ¼ tsp of salt

½ tsp black pepper

2 ½ ounces of baby spinach

Fresh lime juice

Water

Directions

1

Heat the butter/oil in a large pot at medium setting.

2

Add the mushrooms and shallots.

3

Cook and stir until the mushrooms are brown and much of the liquid is evaporated, about 10 minutes.

4

Once the mushrooms are brown, stir in the tomato paste, and all of the herbs. Cook until you smell the herbs- about 1 minute.

5

Mix in 2 ½ cups of water, salt and pepper. Bring to a simmer over medium flames. Cook for 20 minutes.

6

Stir in spinach and let cook until wilted about 1 minute.

7

Take soup and puree in a blender or food processor.

8

Mix in lime juice to taste.

9

If needed, thin the soup with extra water.

Garlic Cauliflower And Leek Soup

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Garlic is great at lowering cholesterol levels. Pair it with cauliflower and leeks and you have a simple and filling, low-calorie, low-carb and rich in vitamins C and K lunch!

Ingredients

Serves 2

1 Leek cut in chunks

¼ head of cauliflower flowers

2 garlic cloves crushed

1 tbsp olive oil

sprinkle of salt and pepper

sprinkle of fresh grated nutmeg

300 ml/ 1 ¼ cup of vegetable stock

1 bay leaf

100 ml/1/2 cup of cream

 

Directions

1

Make sure the oven is at 200 c/ 400 F

2

Mix the cauliflower, leeks and garlic in the oil.

3

Mix in the seasoning and nutmeg.

4

Cook for 25 minutes in the oven tossing frequently until brown.

5

Place this mix into a frying pan.

6

Add the stock and the bay leaf and let it boil.

7

Once boiling, reduce to a simmer and let it cook for another 10 minutes.

8

Once finished, puree the mix without the bay leaf.

9

The place mixture into a saucepan, add the cream

10

Serve immediately.

11

The soup can last a few days in the refrigerator.

Asian Hot and Sour Prawn Soup

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Those looking for something delicious and healthy for a special meal – look no further. This low-fat, low-calorie, low-carb hot and sour prawn soup is high in flavor. Try out this one-pot wonder now!

Ingredients

Serves: 2

800 grams or 3 1/3 cups stock

1/2 tsp salt

1/2 tsp red Thai chili

1 lemon grass stalk finely chopped

4 lime leaves

2 tbsps fish sauce

100 grams or 1 cup shitake mushrooms diced

150 grams or 20 large uncooked peeled prawns

2 spring onions finely chopped

fresh coriander sprigs

lime wedges

* 1 cup  

 

Directions

1

In a large pot bring the stock to boil.

2

Lower heat to a simmer and add all the ingredients except prawns, spring onions, coriander and lime. Cook for 5 minutes.

3

Add the prawns for another 2 minutes - they are done when they turn pink.

4

Pour into bowls and place some of the spring onions and sprigs of coriander on top as decoration.

5

Don't forget to include a lemon wedge with each serving.

Old Cucumber Soup

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Chockfull of health benefits, this low-fat and low-calorie old cucumber soup is a simple and tasty vegetarian dish for the whole family. The old cucumbers and lotus root in this Chinese dish are rich in dietary fiber, calcium, and iron, so stay healthy and give this refreshing dish a try today!

Ingredients

Serves: 2

150 grams or 1 1/4 cups lotus root (or 2 sections)

1 small old cucumber

1 1/2 honey dates

1/2 dried cuttlefish

1/2 tsp Chinese “Southern” Almonds

1/8 tsp Chinese “Northern” Almonds

375 grams or 1 1/2 cups of vegetable stock

750 ml of water

Pinch of salt

Directions

1

Wash and scrub the lotus root clean. Place at the bottom of the pot.

2

Cut the old cucumber remove the seeds, cut into large pieces. Place on top of the lotus root.

3

Add in dried octopus, honey dates and almonds.

4

Add water, and vegetable stock. Bring everything to boil.

5

Lower the fire after everything boiled, cook for at least 4 hours till lotus root is soft. Add salt to taste.

Vegetable Stock

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A perfect vegetable stock, from GrHen's secret cookbook and made with celery, carrots and onions. Quick and easy, make extra and store in the freezer for all future soup base needs. In order to make a great soup, a great stock is a must!

Ingredients

Serves: 12

1 tbsp olive oil

1 large onion

2 celery stalks including some leaves

2 large carrots

1 bunch of chopped scallions

8 minced garlic cloves

8 sprigs of fresh parsley

6 sprigs of fresh thyme

2 bay leaves

1 tsp salt (optional)

2 quarts water

Directions

1

Wash and chop all the vegetables into 1 inch cubes. The larger the cube, the quicker the flavor will seep out of the vegetable.

2

Place the oil in a pot and add the onion, celery, carrots, scallions, garlic, parsley, thyme, and bay leaves. Cook between 5-10 minutes on high heat, stirring often.

3

Add water and salt (optional) until boiling then lower the heat and let it simmer uncovered for 30 minutes.

4

Strain and discard the solids. It is possible to add other types of vegetables- to adjust the flavor- throw in what you like and follow the instructions from the beginning.

Aubergines With Spinach Mozzarella And Pine Nuts

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Aubergines and spinach are great sources of dietary fiber, important for promoting good health. This recipe is full of flavor and hearty,  perfect as a starter of any meal or you can even pair it with a soup for a lunch.

Ingredients

Serves: 2

3 small aubergine/eggplant (15 cm long)

Olive oil cooking spray

Salt (optional)

¼ bunch spinach leaves

½ tbsp olive oil

½ clove garlic, grated

25 g fresh mozzarella cheese cubed

10 g fresh basil, chopped

2 tbsp fresh flat leaf parsley leaves

4 tbsp fresh chives, chopped

Black pepper

1 tbsp pine nuts, toasted 

Directions

1

Preheat oven to 220 C/ 425 F

2

Cut the aubergines in slices along the length side of the vegetable.

3

Place on a cooking sheet and spray on the oil spray and a bit of salt (optional).

4

Either roast or cook on the barbeque for 20 minutes. When slightly brown, remove from the heat.

5

Slice the spinach and sprinkle a bit of salt on the leaves. Rub the leaves with your hands and let them sit for about 10 minutes so they become soft.

6

In another bowl, mix the garlic and the oil. Add the spinach and mix well. Make sure the spinach is thoroughly covered by the garlic and oil.

7

Add the cheese, basil, parsley, and chives. Fold together.

8

Place the aubergines on a plate and top with the spinach mixture. Splatter some pine nuts evenly over the plate. Serve.

Asian Flavored Kale Chicken Salad

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Kale has many health benefits including high fiber, iron, vitamins C, K and A. It is known for its anti-inflammatory properties. Add some leftover chicken and this Asian flavored dressing and you have a healthy and filling lunch!

Ingredients

Serves 2

Kale 6 oz/170 g

Scallions 2 oz/60 g finely chopped

Chicken- 10 ½ oz /300 g roasted and cooled

1 avocado ripe and chopped

Sesame seeds 0.7 oz / 20 g

Dressing

1 garlic clove crushed

1 tbsp chopped mint

1 tbsp sesame oil

1 tbsp fish sauce

1 tbsp mirin

1 tbsp tamari

Directions

1

Its best to use left over chicken for this recipe- if you do not have, first prepare this.

2

Make sure the kale is washed really well, cut off the stalks and break into bit size pieces

3

Place the kale on a baking tray and put in a hot oven for 5 minutes.

4

Put aside to cool down.

5

Put all of the dressing ingredients in a large bowl and mix well.

6

Add the kale and scallions-cover them with the dressing and let it all sit for 20 minutes.

7

When the kale has wilted a bit, it is ready.

8

Then lastly, add the chicken, avocado and sesame seeds.

9

Mix thoroughly and serve immediately.

Taco Chicken Salad In Parmesan Cheese Nests

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Impress your friends with your low carb cooking abilities. For those craving a Mexican twist, this "nest", easily made from Parmesan cheese, is filled with a protein packed Taco Chicken Salad. Staying on your diet was never so easy!

Ingredients

Serves 3

Taco seasoning makes ¼ cup can be stored for a couple of months

1 tbsp chili powder

½ tbsp ground cumin

1 tsp sea salt

1 tsp ground pepper

½ tsp paprika

½ tsp coriander

¼ tsp ground garlic powder

¼ tsp onion powder

¼ tsp red pepper flakes

¼ tsp ground dried oregano

For the nests:

1 cup of grated Parmesan cheese

For the salad:

3/8 pound (170 grams) of minced chicken or beef

1 tbsp yellow onion cut finely

½ cup of chopped peppers ( yellow, red and green)

½ tbsp of taco seasoning (see above)

½ cup salsa

1/8 cup chopped fresh cilantro

2 cups chopped lettuce

1 cup diced yellow tomatoes

½ cup shredded cheddar cheese

1/8 cup chopped onions

1/8 cup sliced black olives

3 tbsp of sour cream to top off

Directions

1

Set oven to 375 f/ 190 c

2

To make the cheese nests

3

Place 1/6 cup of cheese in baking paper in a 6 inch/ 15 cm circle.

4

Put the paper cheese circles into the oven on a baking sheet to allow the cheese to melt.

5

Wearing gloves, take the sheet out of the oven, before the cheese hardens, form nests by putting into bowls.

6

If the cheese hardens too quickly, you can always put in back in the oven to soften so that you can try to form the nests again.

7

To make the salad, in a large frying pan take the meat or the chicken, onion, peppers with the taco seasoning and cook over medium high heat until the meat or the chicken is cooked, stirring constantly.

8

Place the salsa and the cilantro in and lower the heat to keep it warm.

9

When you are ready to serve, put ¾ cup of lettuce in the cheese nests and place the cooked mix on top.

10

Toss in some tomatoes, cheese, onions and olives and put a tbsp. on sour cream on top.

11

Serve immediately.

Quinoa With Vegetables Salad

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This gluten-free, protein-packed salad is perfect during warm spells. Quinoa is a wonderful replacement for that pasta lunch and is better for the diet. 

Ingredients

Serves: 2

1⁄2 cup quinoa

Salt to taste

1 tablespoon unsalted butter

1⁄8 cup extra virgin olive oil 1/8

1⁄2 cup finely chopped scallions (white and green parts)

1 cup diced yellow zucchini

1 cup diced green zucchini

1 cup peeled, seeded, and diced tomatoes

1⁄8 cup finely chopped fresh flat-leaf parsley

1⁄2 tablespoon mayonnaise

1⁄8 cup chopped prosciutto (optional)

Freshly ground black pepper to taste

Directions

1

Add 1 cup of water and a pinch of salt to a saucepan. Then add the quinoa to the pan. Turn the heat from high to a boil, and then to low. Put a tight-fitting lid on top of the pan and allow it to simmer for about 15 minutes, or until the water is absorbed. Let it rest.

2

Take a large skillet and add butter along with olive oil to the pan. Allow the butter to melt over medium heat.

3

Once melted, put the scallions and zucchini in the pan. Sauté this until the scallions are slightly translucent, for about 5 minutes.

4

Turn off the heat and add in tomatoes, parsley, mayonnaise, and prosciutto. Add salt and pepper to taste.

5

Combine the mixture of vegetables with the quinoa and serve.

Quinoa Pasta With Smoked Cheese And Vegetables Salad

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The smoked cheese brings an interesting twist to this quinoa-based dish. Great for outdoor parties and BBQs or a simple lunch at the office. A popular dish full of flavor and nutrition.

Ingredients

Serves: 2

167 g / 5.9 oz. Quinoa penne or fusilli

Olive oil, for coating

1 small bunch spinach, washed

150 g / 5.3 oz. smoked cheese, in small chunks (preferably smoked mozzarella or provolone)

8-10 cherry tomatoes, halved

¼ large red capsicum (pepper), roasted and cut into small strips

Dressing:

1/2-2/3 cup mayonnaise

1/3 cup freshly grated parmesan

1-1 1/3 tablespoons basil pesto

Garnish:

Black olives

Basil leaves

Directions

1

Mix the mayonnaise, parmesan, and basil pesto together in a bowl.

2

Cook the pasta until al dente in a pan filled with boiling salted water. Once done, drain the water and run it under cold water to stop the cooking process. Then remove any excess water. Place the pasta in a bowl and add some olive oil to coat the pasta. Mix well and let it rest.

3

Add spinach leaves to a saucepan over high heat. Cover the pan and cook until the spinach is wilted but has not lost its bright green color. Add the spinach to a colander and run it under cold water. Squeeze the leaves and roughly chop them if they are large.

4

Place the cheese, spinach, most of the tomatoes and capsicum, and the dressing in the pasta bowl. Mix all the ingredients together.

5

To serve, separate the pasta into individual bowls and garnish with the remaining tomatoes, capsicum, basil leaves, and olives.

Salad Nicoise

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A delicious low-carb high-fat version of the French recipe, using tuna and sesame seeds. A bit of an Asian take on an old recipe. Perfect to impress a group of friends at lunch.

Ingredients

Serves: 2

1 tomato, cut into wedges or 75 grams Cherry Tomatoes

6 baby new potatoes, halved

75 grams or 1 1/2 cups string beans, halved

75 grams or 1 1/2 cups mixed lettuce leaves

1/3 cup or 45 grams black olives

2 hard boiled quail eggs, halved

1 1/3 cups or 200 grams tuna steaks

Olive oil for brushing

Black and White sesame seeds

Dressing

1/4 cup or 55 grams olive oil

1 tbsp red wine vinegar

1 tsp Dijon mustard

1 tbsp finely chopped parsley

Sea salt and pepper

Directions

1

Steam potatoes until they are almost soft. Let cool.

2

Blanch the beans for 5-7 mins until soft. Drain and cool.

3

Place all dressing ingredients in a bowl and whisk.

4

Put lettuce, tomato wedges, olives, potatoes, beans, and quail eggs on a large platter.

5

Coat tuna with a little oil and the mixed colored sesame seeds.

6

Barbecue or pan-fry the tuna for 1 minute on each side or until the tuna is seared but not cooked through, set aside for 5 mins to cool and then slice using a sharp knife.

7

Place the slices on top of the salad.

Marinated Salmon Salad

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A light and easy-to-make salad, packed with omega-3. Combining Chinese seasoning and vegetables, this recipe is a great addition to any buffet party.

Ingredients

Serves: 2

250 grams or 1 1/2 cups fillet of salmon in 3 cm cubes

100 grams or 1 1/2 shredded Chinese white cabbage

1/2 zucchini, cut into thin strips

100 grams or 2/3 cups shredded broccoli

50 grams or 1/3 cups of shredded radishes

1 tsp black sesame seeds

1 tbsp low sodium soy sauce

1 tbsp grated fresh ginger

1/2 tsp chopped garlic

1/4 tsp Chinese five spice powder

Sauce

1 tsp low sodium soy sauce

1/2 tbsp olive oil

1 lime, juiced

1/2 tsp of chopped garlic

Directions

1

Mix the ginger, five spice powder, garlic, soy sauce in a bowl and add the salmon. Let marinate for 30 mins.

2

Put the oil into a frying pan and place on high heat. Cook the salmon, a few minutes on each side until slightly pink on the inside. Take off from the heat and set aside.

3

Mix all the vegetables and put in a serving bowl. Place the salmon on top of the vegetables.

4

Mix all the sauce ingredients in a separate bowl and just before serving, drizzle on top of the salad. Serve.

Minced Chicken Lettuce Cups

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This low carb take on a Thai favorite will leave you feeling guilt-free, even if you have a little bit more than you're supposed to! Get your vitamins A and K, as well as calcium, potassium, and folate, from the crunchy, refreshing lettuce. It's super fun to eat so give this simple yet fresh and flavorful dish a try now!

Ingredients

Serves: 2

1 large head of iceberg lettuce

1 1/2 tbsps vegetable oil

1/2 chopped red onion

1 tbsp fresh ginger, finely chopped

1/2 kilo/1 pound ground chicken meat

1 1/2 tbsp light fish sauce

1 tsp lime zest

1 1/2 tbsp fresh lime juice

1/4 tsp paprika or cayenne pepper

1 large scallion, white and green parts finely chopped

1/4 cup fresh cilantro or parsley, finely chopped

1/16 cup fresh mint, finely chopped

Optional 1/16 chopped peanuts or cashews (diet depending)

Directions

1

Separate the leaves of the lettuce so that they remain whole, discard the outer ones

2

Wash thoroughly. If the leaf is too large, you can cut this in half

3

Place lettuce leaves in the refrigerator and keep chilled until serving.

4

Put the oil in a large skillet and cook the onion and ginger over medium heat for about 5 minutes until soft.

5

Put in the garlic and cook for another minute.

6

Turn up the heat to high and add the chicken. Cook for about 2 minutes, separating it with a wooden spoon.

7

Add the soy sauce, fish sauce, lime zest, lime juice, and pepper. Continue mixing and cooking for 5 minutes

8

Remove from heat and add the cilantro, mint and optional nuts.

9

Serve with or in the lettuce leaves

Pan Cooked Chicken with Coconut Mustard Sauce

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This quick and easy low carb, high protein chicken dish is perfect for healthy weeknight dinners. Reap the anti-inflammatory effects of the mustard seeds and get your dose of fiber, vitamins B, C, and E, and minerals like iron and selenium from the coconut cream!

Ingredients

Serves 2

¾ tbsp olive oil plus a bit extra for cooking

¾ tbsp mustard seeds

½ onion, sliced thin

1 garlic clove, finely chopped

1 tsp fresh ginger, finely chopped

½ tsp ground turmeric

½ tsp Dijon mustard

½ cup of chicken stock

¼ cup sour cream

½ lime, juice only

1 tbsp coconut cream

Touch of cayenne pepper

Salt and pepper to taste (optional)

4 medium sized chicken thighs (boneless)

Lime wedges

Sprigs of thyme

Directions

1

Place a medium sized pan on the stove over medium high heat. Add the olive oil and mustard seeds then cover. Once you hear the seeds start to pop, remove the pan from the heat. When the seeds stop popping, return the pan to the heat and add the onion. Cook for about 4 minutes or until the onions are soft. Then add the garlic, ginger, turmeric, mustard, and cayenne pepper. Stir constantly for a few more minutes.

2

Increase the heat and pour in the stock. Let it cook for another 3-4 minutes. The liquid should reduce by half. Then turn down the heat and mix in the sour cream and the lime juice. Stir well for 3-4 minutes. The liquid should reduce to a sauce-like consistency. Next put the coconut cream in and cook for another minute and keep stirring.

3

Flatten the chicken slightly with the palm of your hand or the back of a cooking spoon. Put a bit of salt and pepper to taste if you want.

4

Then heat a bit of oil in a frying pan on medium heat. Add the thighs, skin side down, and cook until golden brown (about 5 minutes) Then turn them over and cook the other side for another 5 minutes.

5

To serve, place two pieces of chicken on a plate and pour a bit of warm sauce around the chicken and over it. Decorate with a sprig of thyme and a lime wedge on the plate- serve immediately.

Fish Palak

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This savory fish palak is great for those who want a delicious way to eat healthy. Get important nutrients like phosphorus, niacin, and vitamin B-12 from white fish like cod or halibut, and iron and vitamins A, C, and K from the spinach. Go dairy-free by swapping out the sour cream for coconut cream!

Ingredients

Serves 2

½ pound/225 grams White Fish cut into bite-sized cubes

1 ½  tbsp oil, divided, for the pan

¼ cup diced onions (about 1 small)

1 cinnamon stick

3 cloves garlic, minced

1/8 tsp ground cloves

1 bay leaf

2 cups fresh spinach, chopped

½ tsp ground coriander

1/8 cup sour cream (or coconut cream if diary-free)

Fine sea salt and ground black pepper

1/8 tsp cayenne pepper (optional)

Directions

1

Heat 1 tablespoon of oil in a wok or large cast-iron skillet over medium heat. Add the cloves, bay leaves, and cinnamon stick.  Stir fry for 1 minute and add onions and stir fry for another minute until the onions are soft. Stir in the garlic, and coriander. If you want a bit spicy, add the cayenne pepper. Stir fry for another minute and add the spinach. Stir fry for 5 minutes until the spinach is wilted. Remove and discard the bay leaf and cinnamon stick.

2

Transfer the spinach mixture to a food processor or blender and puree until mixture is smooth and thick.  Set aside.

3

Fish Preparation: Clean the pan you used to make the palak. Heat the remaining ½ tablespoon of oil in the pan over medium heat. Generously season the fish on all sides with salt and pepper. Place fish in the pan and stir fry on all sides for approx. 5 minutes until it is cooked through. Remove from heat and set aside.

4

Pour the spinach puree into the pan with the fish. Turn heat to medium and gently stir in the sour cream until it is well mixed. Heat for a minute or two, just long enough to warm the sour cream. Serve over cauliflower rice if desired.

5

Store in airtight container for up to 4 days in the refrigerator.

6

To reheat, place in lightly greased skillet over medium heat for a few minutes

Mushroom Shrimp Curry

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This fragrant low-carb, dairy-free mushroom and shrimp curry is great for the whole family! Get the nutrients you need from the protein-packed shrimp and the antioxidant-rich mushrooms. Feel free to leave the shrimp out to make the curry vegetarian-friendly. Give it a try today!

Ingredients

Serves 2

1/2pound medium shrimp, peeled and deveined

Salt and pepper (optional)

1/2tsp ginger, grated

1/2tsp garlic, grated

1/2tsp turmeric

1/4 tsp coriander seeds, toasted and ground

¼ tsp cumin seeds, toasted and ground

1/2tsp tamarind paste

1/2serrano chile, finely diced

Pinch of cayenne

1tbsp coconut oil

A few fresh curry leaves (optional)

3ounces mushrooms, chopped (best with a mix of mushroom types)

1cups coconut milk, preferably fresh

Mint leaves and cilantro leaves, for decoration

Lime wedges

 

Directions

1

In a bowl, place the shrimp and add ginger, garlic, turmeric, coriander, cumin, tamarind paste, serrano chile and cayenne, if you want, salt and pepper. Mix well and let it sit for about 7 minutes.

2

Place a pan on the stove over medium heat, and heat up the coconut oil. When the oil is hot, add the curry leaves, if using, cook for a minute, then add mushrooms cook for another minute gently mixing the whole time. Place the  shrimp and cook like a stir-fry until the shrimps are pink ( another 1-2 minutes).

3

Then place the coconut milk and cook for another 1 minute. Serve in the pot on the table- decorate with the mint and cilantro leaves.  Keep the lime wedges on the side and let people help themselves!

Chicken with mushroom sauce over zucchini “noodles”

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The low-carb and gluten-free zucchini noodles in this recipe are the perfect alternative to pasta. Healthier and lighter, they go perfectly with the delicious, protein-rich chicken and the robust mushroom sauce. Make vegetables fun to eat with this dish today!

Ingredients

Serves 3

3 bone-in chicken thighs with skin

1 tbsp duck fat or coconut oil, halved, for frying

½ tsp fresh ground black pepper

½ tsp fine sea salt

Sauce

1 cup (½-inch/ 1 ¼ cm) diced bell peppers (red, orange, yellow and green mixed)

¼ cup  soft cream cheese

1.5 large egg yolks

2.5 tbsps unsalted butter

½ cup+  chicken broth, more if needed

¼ cup diced yellow onion

¼ tsp paprika

1/8 pound or 60 grams of mushrooms, trim and cut into quarters

½ tbsp lemon juice

½ medium zucchini

For garnish, chopped fresh flat-leaf parsley

Directions

1

Take the salt and pepper and pour over the chicken thighs.  Using a frying pan at medium- high heat, warm up the fat or coconut oil.  Cook chicken until brown on all sides for approximately 8 minutes.  On medium-low heat, continue to cook the chicken for 15 to 20 minutes (no pink on the inside).  Set aside from the heat.

2

Melt the butter in a large saucepan on high heat, whisk until foamy and brown specks appear.  Then lower the heat to medium and add onion, mushrooms and peppers.  Cook for about 6 to 8 minutes, stirring until the vegetables are tender.

3

Whisk together the broth and cream cheese in a bowl and add this to the saucepan.  (Remember to continue to whisk to avoid small bits of cream cheese in the liquid.)

4

Put the yolks, paprika and lemon juice in a small bowl and whisk them together. Pour in 1/4 cup of the sauce from the saucepan and whisk it. Then pour the yolk mixture into the saucepan slowly, continue stirring.  Over very low heat, cook for 2 minutes until the sauce is slightly thickened. Remove the pan from the stove and place aside.

5

Remove the bones from the skin and meat and cut to bite-sized pieces.

6

Add the skin and chicken to the sauce. Over low heat, cook and stir until the meat is well heated. (Be careful with the sauce, it will curdle if simmered too long.)  To make thinner sauce, add more broth.

7

Take the zucchini and use a spiral slicer to make the noodles.

8

Spoon the chicken mixture over the zucchini noodles.  Sprinkle parsley to garnish.

9

Serve immediately.

Chicken Marengo

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This high-protein Chicken Marengo is the perfect supper. Protect yourself against cancer with antioxidants from the zesty tomatoes. Peppered with herbs and spices like bay leaves, thyme, and fresh parsley, this dish helps add to the daily vitamins and nutrients that you need. Try it now!

Ingredients

Serves 2

2 chicken leg quarters (thigh and leg)

Salt and pepper to taste (optional)

1 tbsp butter

1 tbsp olive oil

¾ cup thinly sliced mushrooms

¼ cup finely chopped onions

¼ tsp minced garlic (optional)

1 bay leaf

¼ tsp dried thyme

¼ tsp cider vinegar

¼ tsp lemon

1 cup cubed and cored fresh or canned red tomatoes

1/8 cup tomato paste

¼ cup chicken broth

1 sprig of fresh parsley

Directions

1

If you want, you can first sprinkle the chicken with salt and pepper to taste.

2

Over medium high heat, place the butter and the oil in a pan.

3

Add the chicken with the skin side down on the pan. Cook for 5 minutes or until the side is brown and then turn over and cook the other side for about 2 minutes. Trim the fat from the pan.

4

Cover the chicken with the sliced mushrooms and stir to cover evenly. Add the onion, garlic, bay leaf, thyme and cover. Cook for 5 minutes.

5

Add the vinegar and lemon and scrape the bottom of the pan with a spoon to help break up these ingredients. Add the tomatoes, tomato paste, chicken broth, and parsley. Increase the heat a bit and let it boil covered for 10 minutes.

Peruvian Style Chicken

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This Peruvian-style roasted chicken is delicious but also perfect for those watching their weight. Low-carb, high-protein and even low- cal- if you watch the sauce- it's the perfect dinner. Give it a try today!

Ingredients

Marinade and chicken:

1 large whole raw chicken

3 tbsp olive oil

2 tsp lime juice

1 tsp lime zest

2 tsp minced fresh garlic

1/2 tsp onion powder

1 tbsp salt (optional)

1/2 tsp ground black pepper

1 tsp dried oregano

1 tbsp ground paprika

1 tbsp ground cumin

Green Sauce:

2 jalapeños, seedless

2 cloves garlic, peeled

3/4 cup fresh cilantro

2 tbsp olive oil

1/3 cup mayonnaise (sugarless)

1 tbsp vinegar

1/2 tsp salt

2 tsp lime juice

1 tsp lime zest

Red onions:

1 cup red onions, sliced very thin

2 tbsp fresh cilantro, chopped

1 tbsp lime juice

1/2 tsp apple cider vinegar

pinch of salt

Directions

1

Preheat the oven to 200 C /400 F.

2

Mix all of the ingredients for the marinade in a food processor until smooth and pasty. Set the chicken into a cooking pan and rub the marinade all over, making sure to get it under the skin and inside the chicken. Place the chicken in the oven and cook for about 1 hour and 15 minutes. Make sure to baste every 20 minutes with pan juices and with the marinade. When finished, set the chicken aside and let it cool for 15 minutes before serving.

3

While the chicken is cooking.. Prepare the green sauce by combining all of the ingredients in a blender and mix until smooth-

4

Prepare the onions by mixing all of the ingredients together in a bowl- toss well and let it sit for at least 10 minutes before serving.

5

To serve: Place the chicken on a cutting board with the green sauce in a small bowl and the onions in another small bowl.

Pinakbet

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Pinakbet, a local Filipino dish from the northern region, is a one pot stew of eggplant, bitter gourd/melon (ampalaya), okra and tomatoes and seasoned with a salted fish sauce. Pair it with cauliflower rice to eliminate the calories and carbs. Easy to make!

Ingredients

Serves : 2

2 tbsps salted fish sauce

300 g boneless chicken thigh

150 g bitter gourd or Ampalaya

200 g okra/ladies finger

200 g mini eggplant

2 cloves of garlic, chopped

1 small yellow onion, finely chopped

6 cherry tomatoes

2 tbsps olive oil

Directions

1

Place the oil on a frying pan and sauté the onion until translucent.

2

Add in the garlic. Stir.

3

Add the chicken first and sauté for a minute.

4

Then start to layer the vegetables by placing the eggplant first on top of the chicken.

5

Put the bitter gourd on top of the eggplant next and then the okra finishing with the tomatoes. So the vegetables that need to cook longest are on the bottom.

6

Place the fire on low and let it cook for at least an hour. The vegetables will release juices to make a sort of stew sauce.

7

Pair this with cauliflower rice and your meal is complete!

Asparagus and Burrata Omelette with Pesto Sauce

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Get your fill of nutrients from this simple, flavor-packed dish. Rich in vitamins A, C, K and folic acid, asparagus is one powerhouse vegetable that you need to be eating more of. Whether you’re whipping up a simple lunch, or making a family feast for dinner, you’ll definitely want to try this savory omelette!

Ingredients

4-6 spears of asparagus, with the tough stems removed

¼ cup extra virgin olive oil

½ cup basil leaves

½ cup flat leaf parsley leaves

1 tbsp unsalted butter

4 large eggs, mixed

2 tbsps. grated Parmesan cheese

½ ball of fresh burrata at room temperature

Salt and pepper (optional)

Directions

1

Wash and dry the asparagus. Cut them on an angle into 3 cm (1-inch) pieces.

2

Blend the olive oil, basil (reserve a few florets for decoration) and parsley until a smooth pesto sauce forms. Add salt and pepper to taste.

3

In a frying pan, add butter. Place over a medium high heat, making sure the melted butter coats the whole pan. When the pan is hot, add the asparagus pieces, then stir and cook for about a minute.

4

While stirring, add the eggs and scramble them for about 3 minutes until the eggs are all cooked. Top with the grated parmesan cheese.

5

Remove the pan from heat and let the eggs settle for a minute. Then place the burrata in the center of the round omelette. Pour the pesto sauce over and cut the omelette into quarters. Place the basil florets on top and serve from the pan.

Tortang Talong

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Tortang Talong is a Filipino dish, a type of eggplant omelet, usually covered with a ground meat filling. We’ve taken out all of the sugar and lowered the carbs. Try to use some mustard as a sauce to add flavor or just eat it plain. Either way you will love this version as it makes a filling and delicious lunch or dinner.

Ingredients

Serves 2

Ingredients:

3 tbsp olive oil

2 eggs, beaten

2 eggplant

1 small white onion, chopped finely

300 grams minced chicken or meat

Directions

1

Preheat the oven to 175 C/ 350 F.

2

Cook the eggplant in the oven leaving the stem on- cook until it the eggplant becomes soft. Be careful that it is not too mushy about 20 minutes.

3

While the eggplant is cooking, place a tbsp of olive oil in a frying pan and cook the onion until it becomes fragrant- about 2 minutes. Add the minced meat and cook until done- about 10 minutes.

4

Take the eggplant out of the oven and remove the charred skin on all sides (keep the stem on). Place the skinless eggplant and mash it so it becomes flat like a pancake.

5

Put the well beaten eggs in a bowl and dunk the flattened eggplant so that you get egg on all sides.

6

Set aside for two minutes.

7

Place the remaining oil in a frying pan and put the egg covered eggplant in the pan. Top with the minced meat mixture and pour the remaining beaten egg on top. Fry the eggplant for five minutes until the topping is brown. Serve immediately.

Chicken Ole

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A delicious pan-fried chicken breast recipe that will satisfy the entire family - kids included ! Easy to make, throwing all the ingredients into one pan, who knew that low-carb could be so delicious and easy?

Ingredients

½ tbsp. olive oil

300g / 0.66 lbs skinless chicken thigh fillets, trimmed of fat and cut into strips

1 red onion, sliced into wedges

1 large red pepper, diced into strips

1 garlic clove, finely sliced

¼ tsp saffron, soaked in 1 tbsp. boiling water

150ml / 5.07 oz chicken stock

¼ tsp sweet smoked paprika

25g / 0.88 oz. pitted and halved green olives

12.5g / 0.44 oz. capers, rinsed

Juice and zest from ½ lemon

Salt and black pepper

Parsley leaves, chopped

Basil leaves

Directions

1

Pour the olive oil into a pan and heat. Cook the chicken on high heat until it is evenly browned. Remove the chicken and place on the side.

2

Add the peppers and onions and fry on high heat for a few minutes. Add 25ml / 0.85 oz. of water and lower the heat. Cover with a lid and allow the mixture to cook for about 10 minutes or until it has softened.

3

Cook the garlic in the pan for a few minutes and then add the chicken back. Then, add the chicken stock and saffron. Season this using salt, pepper, and paprika.

4

Turn the heat up to a boil and then turn it to low-heat. Put in the capers, olives, lemon zest and juice.

5

Cook this for until the chicken is completely cooked and sauce is reduced, for approximately 10 minutes.

6

When serving, garnish using parsley and basil.

Chicken Korma

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A healthy alternative to this Indian favorite! Full of those fantastic aromas and absolutely low-carb. Pair this with cauliflower rice for a tasty dinner and watch out- leftovers will be history!

Ingredients

Serves: 2

300 gms (10 1/2 ounces) skinless, boneless chicken thighs

¼ cup (55 gms) of butter

½ chopped small onion

1 clove of garlic

½ tbsp grated ginger

1 tsp curry powder

1 tsp garam masala

¼ tsp turmeric powder

¼ tsp chili powder

½ cup (120 gms) unsweetened canned tomatoes

Salt

Pepper

1/16 cup (1 oz) creamed coconut milk or heavy whipping cream

1 tbsp of almond flour

Directions

1

Dice the chicken to 1 ½ inch or 4 cm cubes and put aside.

2

Heat the pan over medium high heat add the butter, onions, garlic and ginger.

3

Cook for 4 minutes stir frequently.

4

Add the curry powder, garam masala, turmeric powder, chili powder.

5

Cook for another minute.

6

Mix in the tomatoes and the chicken to the pan. Make sure the chicken is thoroughly covered with the mixture. Season with salt and pepper.

7

Cover and bring to a boil. Cook for about 10-15 minutes. Make sure to stir.

8

Take off the lid and add the cream.

9

Then add the almond flour which will thicken the sauce.

10

Stir and cook for another 4 minutes and then serve immediately with the cauliflower rice!

Shrimp Burgers

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A new take on the burger- try shrimp- a good source of omega-3 and omega-6 fatty acids, which are important for your brain and immune system. Shrimp are also an excellent source of B12 and other minerals. This recipe if for 2 patties but you can make them even smaller and add these mini burgers to a salad for lunch!

Ingredients

Serves: 2

½ large garlic clove

½ inch piece of ginger, peeled and chopped

¾ pound of clean, peeled shrimp

2 tbsps chopped shallots

2 tbsps chopped red or yellow pepper

Salt and Pepper

¼ cup cilantro leaves

vegetable oil

Lime, cut into wedges

Directions

1

Either cook on a barbeque or gas grill, making sure that the temperature is moderate and place the rack 4 inches from the heat.

2

Combine 1/3 of the shrimp and garlic into a food processor and puree.

3

Make sure to contain all of the shrimp together in the mixer and not on the sides.

4

Then add the rest of the shrimp and the shallots, peppers, salt, pepper and cilantro.

5

Use the food processor again but just pulse it quickly, making sure not to make the mix too fine.

6

When finished, shape the mixture into 2 patties. Refrigerate.

7

To cook the patties, brush them with oil and then put on the fire.

8

When you see a dark crust forming on the bottom, use a spatula to loosen to pattie but continue to cook on this side for about 5 minutes.

9

Then turn the pattie over and cook on the other side for 4 minutes.

10

Serve on a mixed salad with some lime.

Turkey Veggie Lasagna

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A healthier, creative version of the famous Italian dish. Substituting courgette slices for pasta, this low-carb alternative is delicious and a feast for the eyes! Just watch, don't expect any leftovers!

Ingredients

Serves: 2

Sauce:

175g / 0.39 lbs lean minced turkey breast

1 tsp granulated garlic

1 tsp granulated onion

¼ tsp ground fennel

1 ½ tbsps finely chopped fresh flat-leaf parsley

¾ tablespoon finely chopped fresh basil

1 tsp salt

¼ + 1/8 teaspoon freshly ground black pepper

1 tsp extra virgin olive oil

½ medium onion, finely diced

¾ tbsp minced fresh garlic

37.5ml / 1.27 fl oz. dry white wine

2 (200g / 7.05 oz.) cans whole tomatoes, preferably San Marzano, with juices

Pinch of bicarbonate of soda (optional)

Lasagna sheets:

1 large courgette

½ turnip, swede, or celeriac, peeled

½ large aubergine, peeled or unpeeled

112.5g / 4 oz. low-fat block mozzarella cheese, grated

Directions

1

To make the sauce: Take a large bowl and put the turkey in it. To this, add granulated onion and garlic, fennel, parsley, basil, salt and pepper. Mix with your hands until all the ingredients are blended well together.

2

Add ½ teaspoon olive oil into a large saucepan and turn the heat to medium. Place the onions in the pan and cook for about 5 minutes, or until it is softened and not coloured.

3

Then, add the garlic and cook for a minute until the aroma spreads. Remove the garlic and onions and place them in a bowl.

4

Turn the heat in the pan up to medium-high. Add ½ teaspoon of oil along with the seasoned turkey to the pan. Cook this for about 10 minutes or until the meat is browned and well cooked. While cooking, break up the meat with a wooden spoon.

5

Pour the wine into the pan and cook for another 3 minutes, or until it is absorbed into the mixture.

6

Add the garlic and onions back to the pan. Take the tomatoes and crush them while adding them to the pan.

7

Bring the heat down to medium-low and let it cook for an hour.

8

Taste and add more seasoning according to your desired taste. If you find the sauce to be too acidic, add a pinch of bicarbonate soda.

9

To assemble and bake. Prepare the oven by preheating to 180°C.

10

Use a mandoline slicer to cut the vegetables to the shape of a lasagna sheet.

11

Add and spread about 1/5th of the sauce on the bottom of the lasagna pan. Then add 1/5th of the cheese over this, and for the third layer, half of the courgette slices.

12

Repeat this layering process 4 times. Add the remaining sauce and cheese on the top.

13

Put this dish in the oven and allow it to bake for about 45 minutes to an hour. The lasagna should be baked until the vegetables are tender.

14

Preheat the grill. Once the lasagna is out of the oven, bring the pan over to the sink and drain any excess water coming from the vegetables.

15

Put the lasagna pan in the grill for about 5 minutes, or until the cheese is lightly browned.

16

Cool for 10 minutes and it’s ready to serve.

Sea Bass with Summer Squash and Fennel

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A summer dinner dish, adding different vegetable flavors to sea bass. Light and easy to prepare, perfect for the diet and for entertaining. Guests will be thrilled at this choice!

Ingredients

Serves: 2

½ bulb fennel, stalk, and fronds attached

¼ stick unsalted butter

½ tbsp minced dill

½ tbsp minced chives

½ tbsp sliced tarragon

¼ clove garlic, minced

¼ shallot, minced

Zest and juice of ½ lemon

Kosher salt and freshly ground black pepper

½ yellow onion, minced

1 pound / 16 oz. summer squash, cut into ½-inch dice

1 tbsp olive oil

2 six-ounce / 0.38 lbs. sea bass fillets

1 tbsp dry white wine

Directions

1

Remove the fennel bulb from the stalks. Cut the bulb into quarters and remove any outer layers present. Finely chop the bulb into rounds. Thinly slice the fronds (leafy part).

2

Mix the butter, dill, fennel fronds, chives, tarragon, garlic, shallots, lemon juice and zest in a bowl. Season to taste.

3

Add 1 tbsp of butter to a sauté pan over medium heat. Then add in the fennel bulb, stalks, and onions. Sauté for about 3 minutes, or until the onions are translucent. Add the squash and ½ tablespoon of the butter mixture into the pan.

4

Turn the heat down to medium-low and place a lid on top of the pan. Stir the mixture periodically and let it cook for about 15 minutes, or until the contents are tender.

5

Add ½ tbsp of the butter mixture and season with salt if necessary. Turn off the heat and cover the pan so its contents remain warm.

6

Take another pan, turn the heat to medium and drizzle in oil. Before adding the fish to the pan, season both sides of the fish with salt and pepper.

7

When the pan is heated up, place the fillets in the pan. Allow them to cook for about 3 minutes, or until the underside is a golden-brown color.

8

Turn the fish and deglaze the pan by adding in wine. Stir in the remaining butter mixture and continue to cook for about a minute, or until the fish flakes upon pressing and the butter is melted.

9

Serve with the fish laid on top of the squash mixture. Season with additional herbs if necessary.

Cod Provençal

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Do you know: Cod Provençal comes from a French recipe created in the South of France and made with fresh tomatoes, green and black olives? Add some capers, red peppers, fennel and voila... A perfect dish!

Ingredients

Serves: 2

500g / 1.1 lbs of cod fillet with skin

1 tsp of salt

2 red peppers

1 clove of garlic

1 lemon

1 fennel bulb

2 tbsps olive oil

300g / 10.6 oz. cherry tomatoes

1 C. to s. of balsamic vinegar

1 handful of olives (black / green) pitted

1 C. to s. of capers in vinegar

1 bouquet garni (thyme, parsley, laurel)

Directions

1

Begin to cut the cod fillets. Put the fish in a dish and coat both sides of the fillet with salt and pepper. Allow the fillet to refrigerate overnight.

2

Use a paper towel to wipe the brine of the fish.

3

Heat up a non-stick skillet and add 2 tablespoons of olive oil.

4

With the skin side facing down, cook the fillet for about 4 minutes, or until the skin is golden and crisp. Take it out of the pan.

5

After you seed the peppers, cut them into thin slices. Add grated garlic and lemon peel to the peppers.

6

Add this mixture to a pan with oil.

7

Cook for 4-5 minutes, or until they turn brown.

8

Cut the cherry tomatoes into half or quarters, add balsamic vinegar, and place the mixture into the pan with peppers.

9

Place the herbs, capers, and pitted olives in the pan.

10

Mix all the ingredients in the pan together.

11

Place the fish fillet on top of the other ingredients in the pan and allow it to cook on low heat for 5-6 minutes.

12

Remove the fish from the pan, and allow the vegetables to cook a bit more. Turn off the heat.

Steamed Salmon with Sesame Bok Choy

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An easy and healthy way to serve salmon. The marinade of fresh herbs and oils flavors the fish while cooking in a bamboo steamer is a great way to make the meal a light version. The presentation is also a crowd pleaser!

Ingredients

Serves: 2

2 Salmon filets

6 baby Bok Choy

30 ml or 2 tbsps olive oil

2 garlic cloves, finely sliced

1 ½ small red chili, seeded and chopped

1 ½ pieces of ginger finely cut

¼ tsp of sesame oil

2 tbsps (30 ml) of light soy sauce

Marinade

1 ½ tbsp. spring onions- finely sliced

1 tbsp finely chopped ginger

1 tbsp olive oil

2 tbsps (30 ml) of light soy sauce

½ tsp dry sherry

2 tbsps sesame oil

Directions

1

In a baking dish, mix all of the marinade ingredients.

2

Add the fish and coat both sides of the fish. Cover and place in the refrigerator for a couple of hours – be sure to turn the fish around every hour to soak each side.

3

At the same time, take the bok choy and cut it in half (lengthwise). Be sure to clean thoroughly and pat dry.

4

Take the salmon out of the refrigerator and let it warm to room temperature. Place each salmon and half of the marinade in two small heatproof dishes.

5

Place a 2 level bamboo steamer on top of a large pan or wok of boiling water. Make sure that the water is not touching the bamboo.

6

Remove the top cover of the steamer- being careful not to burn yourself- place one salmon dish in the first level of the steamer and the second dish in the second level. Then cover the bamboo steamer with its top. Steam for 8 minutes.

7

At the same time bring another large pan filled with water to boil.

8

In another pan, heat the olive oil on low heat. Add ginger, garlic and the chili and let this cook for 2 minutes. Remove from the stove and add the sesame oil and soy sauce. Adjust the flavor if you want by adding more sesame oil.

9

Once the water in the other pan is boiling, add the bok choy and cook for about 2 minutes. Make sure the vegetable is still crunchy and bright green. Remove from the water.

10

For each serving, place 6 pieces of the cut bok choy in the middle of a plate and drizzle some of the oil mixture on top. Then put the salmon on top of the Bok Choy. Pour the remaining marinade on top of the salmon.

11

Serve immediately.

Low Temperature, Lime Butter Salmon

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Worried about overcooked fish? This low carb recipe is a great way to cook salmon- with some Asian flavors- very easy and delicious. Takes no time to prepare.

Ingredients

Serves: 2

2 medium sized salmon filets

Lemongrass and Lime butter:

½ stalk lemongrass, white part only, finely chopped

2 1/4 ounces or 65 grams unsalted butter, at room temperature

finely chopped zest of ½ lime

½ tsp lime juice

1 tbsp finely chopped coriander

½ tsp finely chopped ginger

salt to taste

Garnesh with lime wedges and coriander leaves

Directions

1

To prepare the butter, mix all of the ingredients in a bowl. Cover the mixture and put in a cool place.

2

Go over the salmon and remove any bones that you feel.

3

Place some oil on a cooking pan and put the salmons, skin side down on the dish. Place in a cold oven and then turn on the heat to 250 F/ 120 C. Cook for about 25 minutes or until the salmon becomes more deeply pink.

4

Just before serving, spread some of the butter over the surface. Decorate the dish with some wedges and some herbs.

Simple Vegetarian Chili

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This protein filled vegetarian chili is packed with kidney beans and chickpeas; an excellent source of molybdenum as well as magnesium, iron and vitamin B1. Great for lunch and for those “chilly” days! Beans are carbs so be careful with your portion size!

Ingredients

Serves: 4

1/8 cup of extra virgin olive oil

1 medium onion, diced

2 garlic cloves, finely chopped

1 large red pepper, seeded, cored and diced

1 medium zucchini, diced

14 oz / 400 grams canned tomatoes with juice

¾ lbs of fresh ripe tomatoes

1 tbsp chili powder

½ tbsp. ground cumin

½ tbsp. dried basil

½ tbsp. dried oregano

1 tsp pepper

½ tsp salt

¼ cup of flat leaf parsley, chopped

1 cup cooked kidney beans

1 cup cooked chickpeas

½ cup corn kernels, fresh or frozen (optional)

Juice of ¼ lemon

Directions

1

Place the oil in a pot over medium heat. Add the onions, garlic, red pepper and sauté for 5 minutes. Add zucchinis and cook for another 5 minutes until zucchinis are soft and onions are well cooked.

2

Lower the heat and add both the fresh and canned tomatoes and all of the seasonings: chili powder, cumin, basil, oregano, pepper, salt and parsley. Cook for 30 minutes, uncovered and stir frequently.

3

Then mix in the kidney beans, chickpeas and corn and let the soup cook for an additional 15 minutes. Add the lemon juice and check the seasoning- feel free to alter to suit your taste!

Steamed Ginger Fish

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Enjoy all of the health benefits of ginger with this simple steamed fish recipe. Otherwise known as Hong Kong style, this lighter version will be a favorite. Fresh and less salty, a great recipe to stay slim.

Ingredients

Serves: 2

700 grams or 1 1/2 cups of fish

2 cm fresh ginger cut in slanted matchsticks

4 spring onions trimmed and shredded very thin

2 tsps light soy sauce

2 tsps garlic finely chopped

2 tbsps sesame oil

Directions

1

Put the fish in the steamer and cook 10-12 minutes.

2

While fish is cooking, put the oil in a pan and place the garlic and ginger. Fry until you smell the fragrance (about 3 minutes). Immediately remove from the heat.

3

Place the cooked fish on a plate and pour the sauce with the garlic and ginger on top of the fish.

4

Sprinkle with spring onions before serving.

Seafood Tajine

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This healthy, protein-packed version of the Moroccan tajine is perfect for family lunches or dinners. A potpourri of flavors, a perfect combination of fish and seafood. Pair this with cauliflower rice and the meal is set!

Ingredients

Serves: 2

1 tbsp olive oil

1 fennel small bulb, sliced in thin wedges lengthwise

1 small onion, finely chopped

1 garlic clove, finely chopped

1/2 tsp tumeric

1/2 tsp ground cinnamon

1/2 tsp ground ginger

1/2 tsp of ground cayenne

1 lemon, juice and zest

1 tsp of saffron soaked in 1 tablespoon of hot water

300 grams or 1 1/4 cups fish stock

9 raw tiger prawns

2 pieces of cod fish cut into cubes about 300 grams or 2/3 cup each

Directions

1

Put the olive oil in a frying pan and add the fennel and the onion. Add a tablespoon of water to the pot and put the lid on and let it steam cook on low heat for 10 minutes until the vegetables get translucent.

2

Mix the vegetables with the spices, garlic and lemon zest. Then mix in the saffron strands with the water and the stock. As soon as the mixture is boiling, lower the temperature to allow the mix to simmer. Cook until the fennel is soft (about 10 minutes).

3

Add the fish and the prawns and cook until the prawns are pink (10 minutes) and the fish has turned solid white. Add half of the lemon juice and taste to see if more is needed.

4

Before serving sprinkle with fresh herbs.

Lemon Chicken With Green Olives

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Enjoy a bit of the Mediterranean with this vitamin rich, high protein Lemon Chicken with Green Olives. Olives are a good source of vitamins, minerals and are considered a healthy fat. Olives are also full of oleic acid which is believed to have some good effect on maintaining heart health.

Ingredients

Serves: 2

260 gms of Chicken around 4 pieces

½ tbsp. butter

1 white onion cut into slices

1 tsp ground coriander

½ tsp ground ginger

small pinch ground turmeric

small pinch saffron

¾ cup chicken stock

1.75 ounces or 50 grams green olives

1 lemon sliced

10 gms of chopped flat leaf parsley

10 gms chopped coriander

Directions

1

Make sure to heat the oven to 350 f/180 c

2

Cook the butter in a pan over the stove on high heat and add the chicken side down until brown.

3

Take the chicken out of the pan.

4

In the same pan add the onions, on medium heat, add a lid and let cook for 5 minutes.

5

Then place turmeric, ginger, coriander, saffron in the pot and mix well.

6

Add the chicken and then the stock.

7

As the pot starts to simmer, add the olives and lemon slices.

8

As soon as the stock starts to boil, place the whole pot with its lid on into an oven for 40 minutes.

9

To serve, place all of the chicken onto a plate place some sauce over the chicken with the lemon and olives.

10

Decorate with the fresh chopped parsley and coriander.

Cauliflower Stuffing

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This low carb cauliflower stuffing is perfect for those on a keto diet. Swap out bread for cauliflower in this delicious stuffing recipe to boost your daily nutrient intake! Rich in fiber, cauliflower is also packed with antioxidants like sulforaphane that can help reduce high blood pressure and keep arteries healthy. Switching chicken stock with vegetable stock also makes this dish vegetarian-friendly!

Ingredients

Serves 2

1 1/3 tbsp. butter

1/3 of an onion, chopped

1/3 cup chopped mushrooms

1 carrot, peeled and chopped

1 celery stalk, finely chopped

1/8 cup fresh parsley, chopped

1 tsp chopped fresh sage (or 1/3 tsp ground sage)

¼ cup of vegetable or chicken broth

1/3 of a head of cauliflower, chopped

2 tsp chopped fresh rosemary

Freshly ground black pepper

Kosher salt

Directions

1

Melt butter in a large skillet over medium heat.  Sauté the onion, celery and carrot until soft for 7 to 8 minutes.

2

Add in the mushrooms and cauliflower. Sprinkle with salt and pepper.  Cook for another 8 to 10 minutes until the vegetables are soft.

3

Add rosemary, sage and parsley and stir thoroughly with all of the ingredients. Add the  chicken broth and cover with a lid for 10 minutes until the liquid is diminished and the mixture is well cooked.

4

Serve hot.

Low Carb Spinach, Leek, Zucchini and Feta Tart

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Love quiche? Now there is a healthier alternative. Beautifully presented and easy to make, combining vegetables and cheese in a flourless tart. It is a crowd favorite!

Ingredients

Serves: 4

2 tbsps extra-virgin olive oil

2 leeks, washed thoroughly and finely chopped

500g / 17.6 oz. spinach

6 zucchini (courgettes) – about 350g / 12.3 oz. in total

4 baby zucchini (courgettes) with flowers (optional)

2 tbsps finely chopped parsley

2 tbsps finely chopped dill, mint or basil

200g / 7.05 oz. marinated feta, crumbled

150g / 5.3 oz. haloumi, crumbled (alternative: Jarlsberg or feta)

Heaped 1/3 cup (30g / 1.06 oz.) freshly grated parmesan

Sea salt and freshly ground black pepper, to taste

6 free-range eggs, lightly beaten

Directions

1

Garnish: Dill or mint sprigs (optional)

2

To prepare the oven, preheat to 180° C

3

Lightly coat an ovenproof round dish with butter and place buttered baking paper at the base of the dish. Keep it aside.

4

Place a frying pan with oil over high heat. Put the leeks in and stir until they have wilted, for about 2-3 minutes. Turn off the heat and add the leeks to a bowl. Set it aside.

5

Take the spinach and boil or steam for about 2-3 minutes, until it is wilted and has turned brilliant green.

6

Use a colander to drain and then run it under cold water. Squeeze to remove any excess water. Shake to fluff it up a bit and then coarsely chop the spinach. Add the spinach to the bowl with the leeks.

7

Boil or steam the zucchini with flowers and zucchini until they have softened a bit, for about 2-3 minutes. Since the baby zucchini will cook faster, remove them earlier.

8

Allow them to dry. Cut the large zucchini into small chunks. Then cut the baby zucchini along with the flowers into halves lengthways. Set it aside.

9

Add the zucchini to the bowl with leeks and spinach. Then add in the parsley, dill (or mint or basil), cheeses (reserve a bit to be used for the garnish), salt, and pepper. Mix everything together.

10

Pour the beaten eggs into the bowl and mix again.

11

Transfer the mixture to the oven dish and press it down. Add the baby zucchini and then sprinkle the remaining cheese on the top.

12

Bake the dish for about 45 minutes, until it is cooked but still slightly moist. Let it rest for 5 minutes.

13

Cut around the edges of the dish to loosen the bake. Invert the dish on a flat plate and then transfer it to the serving platter.

14

Wipe any excess juices seeping out from the sides.

15

If needed, add some herb sprigs on top.

16

Serve with a green salad.

Henifa’s Low Carb Fried “Rice”

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Love fried rice? This low carb fried “rice” with chicken is so good that you will never feel like you are missing out! Start by using our recipe for cauliflower rice, include some protein and more vegetables, and within a few minutes, you have a great dish for lunch or dinner!

Ingredients

Serves: 2

2 cup uncooked cauliflower rice

300 grams/10.6 ounces chicken cut into small pieces

300 grams/10.6 ounces of red spinach chopped

100 grams/3.5 ounces of bok choy chopped

100 grams/3.5 ounces carrots chopped

2 garlic clove crushed

4 tbsps coconut oil

2 tbsps fish sauce

1 tsp ground pepper

parsley chopped as garnish

Directions

1

Heat the oil in the pan and add the garlic- cook until fragrant

2

Add the chicken cook for 2 minutes

3

Add the red spinach, carrots and bok choy stirring occasionally for 6 minutes

4

Lastly, add the uncooked cauliflower rice with the fish sauce and pepper, cook for 4 minutes Serve immediately

Cauliflower Rice

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The low carb substitute for rice. A novel approach to pairing a vegetable with a sauce filled main dish. A great way to get the kids off of carbs and to put more vegetables into their diet!

Ingredients

Serves: 4

2 cups (240 gms) of cauliflower rice

2 tbsps Butter

Salt

Pepper

Chopped fresh Coriander

Directions

1

First cut off the florets, leaving the leaves, then wash and dry Use a hand grater or a food processor to grate the florets.

2

Place the butter in a pan and add the cauliflower rice

3

Cook for 5 minutes, stir frequently

4

Season with salt and pepper

5

Garnish with chopped cilantro

Low Carb Zucchini Muffins

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A great snack, a breakfast treat, or a side dish, these low carb “muffins” are delicious. Make sure to grab one, everyone else will quickly eat them up!

Ingredients

Serves: 6

2 cups zucchini, shredded

1 tsp salt

1 tbsp coconut flour

2 large eggs

1 cup cheddar cheese, shredded

½ cup onion, finely chopped

1 tsp paprika

Directions

1

Preheat oven to 200 C/ 400 F.

2

Prepare the mini muffin pan by either spraying with cooking spray or greasing with butter.

3

In a bowl mix the shredded cheese with salt and put this aside for 10 to 15 minutes.

4

Make sure to get rid of the liquid.

5

In another bowl, mix the zucchini with the coconut flour.

6

Make sure that it is very well coated.

7

Then put in the eggs, onion, cheese and paprika and mix well.

8

In the muffin pan, place 1 ½ tbsp of mixture, cook for 15 minutes until the muffins are brown.

9

Make sure to loosen the muffins with a knife and after a minute take them out of the pan to cool on a plate.

Cauliflower “Mac 'n’ Cheese”

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Swap the usual pasta with this creative, low-carb version : an easy-to-make dinner that both kids and adults will love. No need to worry about eating old favorites when the ingredients are upgraded to healthy alternatives!

Ingredients

Serves: 2

½ of a medium head of cauliflower

2 large slices crispy crumbled bacon 32 grams/1.2 ounces (optional)

1 medium spring onion, chopped fine 15 grams/0.53 ounces

1/3 cup grated parmesan cheese 30 grams/1.1 ounces

Cheese sauce:

1/8 cup butter 28 grams/ 1 ounce

¼ cup heavy whipping cream 120 ml/4 ounces

½ cup cream cheese 120 grams/4.2 ounces

¼ teaspoon garlic powder

1 1/2 cups grated cheddar cheese divided 170 grams/ 6 ounces

Directions

1

Preheat the oven to 230 C /450 F

2

Cut the cauliflower in small pieces (2 cm/ 1 inch)

3

Steam for 8 minutes and once cooked, let cool for 5 minutes

4

For the cheese sauce, heat the cream and the butter in a pan. Add the cream cheese and garlic when the sauce is hot. Once the cream cheese is melted, simmer until it is boiling, then turn off the heat. Add 1 cup of the cheddar cheese and stir until the sauce is smooth. Put the cauliflower in a small dish or pan. Sprinkle the bacon, onion on top of the cauliflower and then add the cheese sauce. Make sure that the cauliflower is completely covered by the sauce. Cover the cauliflower with the parmesan cheese and the remaining ½ cup of cheddar cheese.

5

Cook for 10 minutes and then serve hot.

Grilled Vegetable Skewers

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A simple, healthy grilled side to go along with any barbecue fish or meat. Perfect for the busy chef. This recipe can be prepared in advance and cooked at the last minute.

Ingredients

Serves: 4

1 large zucchini, sliced into one inch rounds and quartered

1 egg plant, cut into similar size of zucchini

1 large sweet potato, peeled and cut into 1 inch cubes

1/2 red pepper, cut into 1 inch cubes

1/2 yellow pepper, cut into 1 inch cubes

8-10 brussel sprouts

Seasoning

1/3 cup or 75 grams olive oil

1 tbsp smoked paprika

3/4 tsp garlic salt

1 tsp onion powder

1 tsp cumin powder

Black pepper to taste

Enough bamboo skewers, soaked in water for 5-10 minutes

Directions

1

Boil a big pot of water, add sweet potatoes and brussel sprouts for 3 minutes, remove and drain.

2

Add all ingredients for seasoning in a bowl, mix well.

3

Poke alternate vegetables on the bamboo skewers.

4

Brush the seasoning on the ready vegetables skewers.

5

Heat lightly grease pan on medium high temperature, grill vegetables for 4-6 minutes.

6

Flip, and grill for another 4-6 minutes. Ready to serve.

Roasted Broccoli

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Vegetables don't have to be boring: a simple broccoli can become a delicious side in a few minutes. A great source of vitamins K and C, of folic acid, potassium and fiber, broccoli is a must for any health conscious diet.

Ingredients

Serves: 4

2 heads broccoli, separated into florets

2 tsp extra-virgin olive oil

1 tsp sea salt

1/2 tsp ground black pepper

1 clove garlic, minced

1/2 tsp lemon juice

Directions

1

Preheat the oven to 400 Fahrenheit or 200 Celsius.

2

Put broccoli florets, salt, pepper, garlic, and oil in a large bowl. Mix well, spread the broccoli evenly on a baking tray.

3

Bake for 15-20 minutes, or until the florets' stem can be pierced with a fork. Remove from heat, and put in a serving bowl.

4

Sprinkle lemon juice over broccoli before serving.

Quinoa

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Do you know how to cook this fantastic wheat-free alternative to pasta and rice? It looks like a grain but it's a chenopod, the same family of plants as beets and chard, a lighter carbohydrate- so watch portion size.

Ingredients

Serves: 8

1 tbsp butter

1 cup or 170 grams uncooked quinoa

2 cups or 470 grams of vegetable broth

2 tsps chopped garlic

2 tbsps chopped fresh parsley

1/2 tbsp chopped fresh thyme

1/4 tsp salt (optional)

1 small, finely chopped white onion

1 lemon juice

Directions

1

In a pan over medium heat, melt the butter. As you add the quinoa, make sure to mix occasionally over the heat in order to turn it lightly brown. 5 minutes.

2

Once it is toasted, mix in the vegetable broth and bring to a boil. Reduce heat to a simmer and let cook for 15 minutes in a covered pot or until the quinoa is soft.

3

Remove cooked quinoa from the heat and put into a bowl.

4

Mix with the garlic, parsley, thyme, onion and salt (optional). Mix in the juice from 1 lemon. Serve warm.

Zucchini, egg and cheese muffins

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These low-carb, gluten-free muffins are perfect for a grab-and-go breakfast, or simply as a healthy snack. Packed with antioxidants from the zucchini and the tomatoes, this easy-to-make recipe is nutritious and satisfying. Try it now!

Ingredients

Makes 6 muffins

Cooking spray for pan

1 zucchini peeled into strips

¼ cup cherry tomatoes, cut finely

4 eggs

¼ cup heavy cream

¼ tsp dried oregano

½ cup cheddar cheese, shreaded

Directions

1

Heat oven to 180 C or 400 F

2

Cover the muffin sheet with the cooking spray. Place the zucchini stripes along the bottom of the cups in order to form a crust. Place the cherry tomato bits inside the crust.

3

Mix the eggs, heavy cream, oregano in a bowl. Pour over the tomatoes in the pan and then top with cheese.

4

Cook until the eggs are solid for around 30 minutes

Low Carb Pancakes

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A delicious pancake feast doesn’t have to be laden with carbs! Make breakfast your favorite meal by starting your day off with some mouth-watering, easy-to-make low carb pancakes. Simply top these fluffy pancakes off with butter – they’re even better than the real thing!

Ingredients

¼ cup Almond Flour

½ cup Cream Cheese

2 Eggs

½ tsp lemon zest

Butter

Directions

1

Mix the flour, cream cheese, eggs and lemon zest together in a bowl until creamy.

2

Over medium heat, melt 1 tsp of butter in a nonstick pan. Depending on the size of the pancakes that you wish to make, pour in 2 tbsps. of batter, then cook until golden brown on the bottom for about 2 minutes. Flip and cook the other side.

3

When finished, transfer to a plate and continue in this manner with the rest of the batter.

4

Top and serve with butter.

Low Carb Gluten Free Red Velvet Cupcakes

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Spread the love while watching the carbs with this low-carb, gluten free red velvet chocolate cupcake. Topped with a cream cheese frosting, everyone will ask for seconds and only you will know that the ingredients won't hurt the waistline.

 

Ingredients

1/4 cup Coconut oil

1/2 cup Coconut milk

1/2 tsp Non sweetened Vanilla extract

1/4 cup Xylitol

1/4 cup Coconut flour

1/2 tsp Baking powder

1 tbsp Unsweetened Cocoa powder

2-3 tbsps Red food coloring

1/4 tsp Salt

3 Large Eggs beaten

Frosting

100 g Cream cheese softened

1/4 cup (56g) Butter, unsalted softened

1 tsp Erythritol or sweetener of choice

1 tsp Vanilla extract

Directions

1

Set the oven to 180C/350F

2

Mix the eggs with the vanilla coconut milk, and coconut oil.

3

In another bowl combine the xylitol, flour, baking powder, cocoa powder and salt.

4

Then add in the egg mixture- mix well.

5

And lastly mix in the red food coloring.

6

Make sure that the mixture has the consistency of cake batter and if the mixture is too thick just add more coconut milk.

7

Spoon the batter into the cupcake paper holders – a bit lower than the top and cook for 20 minutes or until the cake springs back lightly when touched.

8

Set aside to cool as you prepare the frosting.

9

Mix the cream cheese, xylitol, vanilla extract and butter with a blender until smooth and not lumpy. Then spread the frosting over the tops of the cupcakes.

Cinnamon Swirl Pancakes

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For those special at home weekend breakfasts, a low carb pancake with cinnamon. Looks yummy on the plate and tastes great also! Treat yourself!

Ingredients

Serves: 2

Cinnamon filling:

2 tbsps melted butter or ghee

½ tbsp xylitol

1 tsp cinnamon

Pancake:

6 large eggs

½ tsp apple vinegar

½ tbsp xylitol

4 tbsps coconut flour, sifted

2 tsps ghee or virgin coconut oil

Directions

1

Preheat oven to 200 c or 400 F

2

First prepare the cinnamon filling by mixing the melted butter with the cinnamon and xyitol.

3

Put aside.

4

Take the eggs and separate the egg whites from the yolks.

5

Beat the yolks with a fork.

6

Beat the egg whites with an electric mixer on medium until foamy (2 minutes) Add the vinegar and the xyitol until soft peaks are formed.

7

When done, mix in the yolks with a spatula.

8

Gently add the sifted coconut flour without deflating the soft peak egg whites.

9

Grease a hot frying 20 cm/8 inch pan with ghee and add the pancake batter.

10

Using the rounded side of a spoon, start in the center and draw a swirl into the pancake.

11

Using the teaspoon place the cinnamon filling into the swirl.

12

On low heat cook for 5 minutes until the bottom becomes brown.

13

Then place the whole pan in the oven for another 5 minutes or until lightly brown.

14

Repeat for the second serving.

No Bake Low Carb Brownies

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No longer do you have to feel like you are missing out on goodies. Try this quick and easy low carb brownie substitute. A perfect snack.

Ingredients

¾ cup unsweetened shredded coconut

½ cup macadamia nuts

3.6 ounces/100 gms coconut oil

3.6 ounces/100 gms coconut butter

½ tsp vanilla powder

1 tsp xylitol

Directions

1

Preheat the oven to 350 F/ 175 C

2

On a baking sheet place the shredded coconut and macadamia nuts.

3

Place in the oven and let bake until slightly toasted (5-8 minutes).

4

Make sure to stir and turn the ingredients around to prevent overcooking.

5

Take out of the oven and put aside.

6

In a double boiler, melt the coconut oil and coconut butter.

7

Add the vanilla, and the xylitol.

8

Mix well together.

9

Pour the mix into a small pan- lined in parchment paper.

10

Sprinkle the shredded coconut and macadamia nuts over the mix.

11

Place in the refrigerator for an hour- make sure that the mix is hard and then cut into slices.

12

Keep stored in the refrigerator.

Lemon Blueberry Mousse

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No need to skip dessert with this low carb, deliciously flavor filled, Lemon Blueberry Mousse. You can make this ahead and leave it in the fridge for a snack. Just the right ending to any dinner.

Ingredients

Serves: 2

2 eggs

¼ cup lemon juice (freshly squeezed)

½ tbsp grated lemon zest

½ cup whipping cream

½ cup of blueberries

1 tsp xylitol

Directions

1

Whisk 1 egg in a bowl with 1 egg yolk (keep the whites for later) then add the lemon juice, and lemon zest.

2

Take the mixture bowl and place over a pot of boiling water but make sure that the bowl does not touch the water.

3

Over medium high heat, cook, stirring constantly until it becomes thick- about 8 minutes.

4

Then take off the stove and let it sit for 5 minutes.

5

Get a bowl of ice, move the lemon mixture into a bowl and set it in the ice bowl, stirring constantly.

6

Put the egg whites into another bowl and with an electric mixer beat until they turn into peaks.

7

Fold in the lemon mixture and add the xylitol.

8

Take the cream into another bowl and whip until it looks like whipped cream then fold into the lemon mixture.

9

Divide the mixture into individual serving bowls and top with blue berries.

10

Cover and refrigerate.

11

Can be made 2 days ahead.

Low Carb Chia, Chocolate and Raspberry Parfait

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A low-carb, high-fat make ahead dessert – combining three flavors into one. For those with a sweet tooth, a healthy alternative. Easy to prepare and looks very professional. Go ahead- indulge yourself!

Ingredients

Serves: 2

Chia

2 tbsps (17 grams/.55 oz) chia seeds

¼ tsp cinnamon or vanilla powder

2 tbsps + 2 tsps (40 ml/ 1.35 oz) coconut milk

¼ cup (60 ml / 2 oz. ) almond milk or water

Chocolate

½ cup (120 grams or 4.25 oz) of creamed coconut milk or mascarpone cheese

1/16 cup (10 grams or .35 oz) unsweetened cocoa powder

1 tbsp (10 grams / 0.35 oz) powdered erythritol

pinch of salt

Raspberry

½ cup plus 2 tbsp (75 grams/2.65 oz) raspberries preferably fresh

Directions

1

For the bottom layer, mix the chia seeds, cinnamon, coconut milk and almond milk in a bowl and let the mixture sit for 15 minutes.

2

The middle layer is chocolate. In a bowl, whisk together very well the creamed coconut milk, cocoa powder, erythritol and salt.

3

For the top layer, mash the raspberries in a bowl with a fork. Keep a few raspberries intact for decoration

4

Place 3 tbsps of the chia mix on the bottom of the serving glass Add a thicker layer of the chocolate mixture- about ¼ cup Finish the top layer with 2 tbsps of the raspberry mix- Top this off with a couple of whole raspberries for decoration Cover and refrigerate for up to 3 days

Yule Log

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A holiday tradition in many countries is available for those who want to watch their carbs! You will not taste the difference.

Ingredients

Frosting

2 ounces unsweetened chocolate, melted

1/3 cup heavy cream

1 stick butter, room temperature

2 tbsps +1/2 tbsp Xylitol

1 tbsp unsweetened cocoa powder

½ tbsp vanilla extract

Cake

Vegetable oil spray

1 cup Xylitol

¼ cup unsweetened cocoa powder

2 tbsps coconut flour

9 eggs

¼ tbsp salt

Filling

1 cup heavy cream

2 tbsps Xylitol

Directions

1

Take a jelly roll pan- like a cookie sheet but with 1-2 inch sides- and spray it with vegetable oil spray.

2

Add a piece of parchment paper and then spray the whole pan again.

3

Preheat the oven to 190 c or 375 f

4

Separate the eggs and beat the yolks in a bowl for about 3 minutes until they are fluffy and pale yellow.

5

Add cocoa on a lower speed and mix well until well combined.

6

The whites of the eggs should be placed in another bowl and combined with the salt.

7

Using an electric mixer on high, turn the whites into stiff peaks which usually takes 3 minutes

8

Take 1/3 of the whites and fold into the yolk mixture and combine.

9

Then fold in the rest of the whites.

10

Spread the combined mixture evenly on the pan and cook for 15 minutes.

11

The cake is ready to come out of the oven when you touch it and it springs back and the sides are pulling away from the pan.

12

Remove from the oven and let the cake cool up to an hour.

13

As the cake is cooling, it’s the moment to prepare the filling!

14

Whip the heavy cream and the 2 tablespoons of xylitol together until you form stiff peaks and then place this in the refrigerator

15

Next it’s time to make the frosting-

16

In another bowl, mix the 1/3 cup heavy cream with the melted cooled chocolate.

17

Add in the soft butter, Xylitol, cocoa powder, and vanilla extract.

18

Mix for 4 minutes on medium speed with an electric mixer until smooth and fluffy.

19

Take the cooled cake and slide off the pan, place on the counter top, keeping the parchment paper attached underneath.

20

Spread the filling all over the top of the cake.

21

Then roll up the cake, its best to start on the side that is narrower.

22

The parchment paper can be used to help.

23

Cut the ends slightly to make even.

24

Move the log to your serving dish.

25

Place all of the frosting over the log generously.

26

Using the tip of a fork, create the bark like texture from one end of the log to the other.

Raspberry Cheesecake Parfait

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The low carb cookie crust and no-cook cream cheese filling make this just the dessert you need to stay on your diet. Easy to make too!

Ingredients

Serves: 2

Bottom crust

¼ cup almond flour

½ tbsp butter or coconut oil

¼ tbsp erythritol

Cheesecake

½ cup cream cheese

½ cup heaving whipping cream

1 tbsp fresh lemon juice

¼ tsp vanilla powder

1/8 cup erythritol

¼ cup Raspberry Jam

3/4 cup of fresh raspberries

½ tbsp water

½ tbsp erythritol

1/16 tsp vanilla bean powder

½ tbsp. chia seeds

Directions

1

First make the jam-

2

Using a fork or a blender, mash the raspberries.

3

Place water in a saucepan and bring to a boil with the mashed raspberries.

4

Cook for 2 minutes until the mix is soft.

5

Take off the stove and then add the erythritol, bean powder and chia seeds.

6

Mix and then let it sit for 15 minutes until the mixture becomes thicker.

7

Then make the crust-

8

Preheat oven to 350F/ 175 C

9

Mix all of the ingredients for the crust in a bowl.

10

Then on a backing sheet covered with baking paper, take all of the crust ingredients into a ball and then flatten this down onto the sheet to make a large cookie.

11

Cook in the oven for 5-8 minutes or until slightly brown.

12

While cookie is cooking, make the cream cheese filling- Mix the cream cheese, cream, lemon juice then add the erythritol and vanilla.

13

Mix with an electric mixer.

14

Set aside

15

To assemble-

16

Crumble the cooked cookie into small pieces and split this between the two cups.

17

Then split the creamcheese mixture and place on top of the crumbled cookie.

18

Top off with the raspberry jam.

19

Cover and refrigerate.

20

This can be made 2 days in advance.

Raspberry Popsicles

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Let's cook with the kids: this easy dessert recipe is perfect to entertain them on a weekend afternoon. A great way to cool off and full of fresh ingredients, this will become a favorite in any household!

Ingredients

Serves: 4

1/2 cup or 60 grams fresh raspberries

1/2 cup or 90 grams sour cream

1/8 cup or 30 grams buttermilk

1 1/2 tbsp. honey

1/2 tbsp. fresh lemon juice

Directions

1

Smash raspberries in a bag with rolling pin, add remaining ingredients and mix well.

2

Divide the mixture evenly into ice-pop molds, and freeze it for 45 minutes.

3

Remove from fridge to insert a wooden stick in the middle of each pop. Freeze it overnight.

Tropical Fruit Salad

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Celebrate summer with a perfect combination of fresh fruits. Keep it healthy : natural sugars only! A tangy mix topped off with citrus fruit flavors. A colorful finish to any meal.

Ingredients

Serves: 2

1/2 medium mango

1/2 medium melon

1/2 pineapple about 300 grams

150 grams or 1 cup blueberries

150 grams or 1 cup red pomegranate arils

1/2 lemon juice and zest

1/2 lime juice and zest

1/2 tsp clear honey

Directions

1

Peal mango, melon and pineapple - get rid of all seeds. Cut the fruit into bite size pieces.

2

Mix with blueberries and pomegranate arils.

3

Mix the lemon and the lime juice in a bowl with the honey until dissolved. Then pour this liquid over the fruit and stir.

4

Top the mixed salad with the thinly sliced zests of the lemon and lime.

Watermelon Cake

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Looking for the healthiest cake ever? Here is a surprising summer dessert recipe. Fun to make with the kids, and delicious to eat, it’s a new take on fruit and cream!

Ingredients

Serves: 8

Whipped cream or Coconut Whipped cream (Paleo Version) or Cool whip (low-fat version)

1 Large Watermelon cut in a circle like a cake

Blueberries

Raspberries

Almonds

Directions

1

Cut the watermelon in a circle.

2

Try to pat the watermelon down with a paper towel to lessen the moisture.

3

Use the whipped cream as frosting to cover the sides and the top.

4

Add almonds to the side.

5

Decorate the top with fresh fruit of your choice. Raspberries and blueberries are my favorite.

White Chocolate Yogurt and Berries

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If you have a craving for chocolate, this healthy dessert recipe is the best choice you can make. Mixed with yogurt and beautifully decorated, this dessert can be made ahead of time, perfect for the busy chef!

Ingredients

Serves: 2

50 grams or 1/4 cups white chocolate broken into small pieces

250 grams or 1 cup low-fat yogurt

1 tsp vanilla extract

150 grams or 1 1/2 cups of berry mixture (fresh blueberries, blackberries or raspberries)

Directions

1

Melt white chocolate either in a double boiler or in the microwave.

2

Mix the yogurt with the vanilla extract and mix slowly into the melted white chocolate. Make sure to mix this thoroughly until the ingredients are smooth.

3

Spoon the mixture into small cups or bowls and garnish with berries and a sprig of fresh mint.

Chocolate- coconut balls

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What to make when you want to have a small bite with your coffee? These chocolate-coconut balls are just the thing! Low carb and tasty, the recipe makes a couple of dozen so you can leave them in the fridge for weeks. Even your non-dieting friends will enjoy them.

Ingredients

Yields: 2 dozen balls

7 tbsps unsalted butter, softened

200 grams unsweetened shredded coconut, plus more for the topping

2 tbsp unsweetened cocoa powder

2 tbsp brewed espresso

1 tsp ground cinnamon

10 drops of liquid stevia

Directions

1

Place all of the ingredients in a bowl and combine them well with your fingers.

2

Make 2 ½ cm round balls and then coat the balls with the extra coconut.

3

Place the chocolate balls in the refrigerator for a minimum of an hour- serve them with coffee and make sure they are cold as they taste better this way.

4

You can keep them in the fridge for several weeks.

5

Be flexible with this recipe as you can replace the espresso with no sugar vanilla extract or any other flavor you would like.

Apple Celery Juice

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Start your day with this antioxidant-rich drink! It's the perfect thirst-quencher for reducing inflammation and aiding digestion. Pour yourself a glass to get the vitamins and nutrients you need.

Ingredients

250 g celery

2 apples

2 liters of water

Directions

1

Wash the apples and celery

2

Cut the celery into pieces and put in a pot of water. Let boil for 2 minutes

3

Juice the boiled celery with apple pieces.

4

Drink warm or cold.

Potassium Drink

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Keep up your potassium intake with this delicious, mineral-rich drink! Potassium from the spinach helps regulate fluid balance, nerve signals, and muscle contractions.

Ingredients

6 carrots

2 celery sticks

4 lettuce leaves

1 cup of well washed spinach

4 apples

5 cms/ 2 inches of fresh ginger

Directions

1

Place all the ingredients in a juicer for one full cup of a potassium rich drink

Green Blast

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Pack all the vitamins you need into one refreshing drink with this recipe! Improve your heart health with all the nutrients of carrot, celery, and spinach in one easy beverage.

Ingredients

3 carrots

3 celery sticks

1 cucumber

1 pepper

1 cup well washed spinach

Handful of parsley

 

Directions

1

Place all ingredients in a juicer and make 1 glass of pure heart health!

Red Dates with Celery "juice"

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An easy-to-make detox drink, with only 3 ingredients and lots of flavours. Red Chinese dates are a popular for the health conscious. Many claim that they help hypertension, and insomnia.

Ingredients

15 pcs Chinese red dates/ Jujube

5 stalks of celery

1 liter of water

Directions

1

Place the water in a pot and boil.

2

As the water is boiling, cut the dates lengthwise in half and cut the celery sticks into 1 cm or 1/2 inch slices.

3

Place dates and celery in boiling water, lower heat to simmer for 15 minutes.

4

Remove from fire and let it sit covered for another 20 mins.

5

Place in the refrigerator and serve cold.

6

Drink as often as possible!

Chrysanthemum and Goji Berry Tea

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This calming chrysanthemum and goji berry tea is known for its many health benefits. Many feel that chrysanthemums help with respiratory problems, high blood pressure, and hyperthyroidism while goji berries, used in China for centuries, contain large amounts of antioxidants which boosts the immune system and protects the liver.Sip your way to better health in only 4 easy steps!

Ingredients

Serves 2

4 dried chrysanthemum tea flowers

10 goji berries (also known as wolfberry)

Rock sugar or honey or sweetener (optional)

1 1/2 cup of boiling water

Directions

1

Rinse chrysanthemum flowers and goji berries then put them in a tea pot.

2

Pour in about 1 ½ cups of boiling water.

3

Cover and let it sit for 10 minutes

4

Pour out tea and serve. Add optional sweeteners to taste.

The Frothiest Chocolate Shake

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Remember those thick, flavorful, chocolate shakes that you used to drink as a child? You will never know that this is a low carb version.

Ingredients

Serves: 2

½ cup heavy cream

1 cup crushed ice

½ cup cashew milk

1/6 cup unsweetened cocao powder

1 tsp xylitol

½ tsp almond extract

pinch of salt

Directions

1

In a blender, thicken the cream and puree until it becomes twice the size.

2

Add the rest of the ingredients and blend until smooth.

3

This can be stored in the freezer for a month.

4

Just thaw a few minutes before serving.

Luo Han Guo Drink

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Easy recipe for Luo Han Guo (arhat fruit/monk's fruit) herbal tea. Chinese doctors claim that this ‘fruit of medicine’ helps to detoxify the body, some even claim that it has a slimming effect, if consumed on regular basis. 

Ingredients

Serves: 2

3-4 whole Luo Han Guo

2 tbsps of dried longan

3-4 litres of water

Directions

1

Boil water in a pot on high heat. Once boiled, reduce to low heat.

2

Rinse the Luo Han Guo. Using your hands, gently crush the thin shell, add the shell and pulps into simmering water. Add in dried longan.

3

Cover and simmer the drink for 20 mins. Serve warm or chilled.

Ginger "Juice"

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Ginger has many health benefits, including balancing blood sugar, preventing colds, supporting digestive functions and heart health. This make-in-advance recipe can be stored in a large pitcher and used throughout the day. Can be served cold or hot. 

Ingredients

Serves: 2

250 grams or 2 1/2 cups of young ginger - thinly sliced

1 liter of water

Directions

1

Bring water to boil.

2

Lower temperature to simmer.

3

Add ginger slices.

4

Simmer for 20 mins.

5

Remove from heat and let sit for another 20 mins.

6

Place in a pitcher and cool in refrigerator.

Iced Vanilla Flavored Coffee Latte

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A great pick-me-up to cool down in the morning or an afternoon snack. This low carb latte flavored with vanilla will become a favorite. No fuss and quick.

Ingredients

Serves: 2

1 1/3 cups of brewed coffee

4 tbsps heavy whipping cream or ½ cup of coconut milk

2 tsps unsweetened vanilla extract

2 tbsps macadamia oil

some ice cubes

1 tsp xylitol

Directions

1

Mix all of the ingredients in a blender.

2

Blend until smooth.

3

Pour into a glass with additional ice cubes and serve immediately.

Avocado Smoothie

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A breakfast alternative or a savory dessert. Try this avocado smoothie, its filling and feels like you are having a treat!

Ingredients

Serves: 1

1 cup of crushed ice

¾ cup of unsweetened almond milk

½ cup avocado

¼ cup egg white with a bit of vanilla flavor

1 tsp xylitol

2 tbsps cream cheese room temperature

½ tsp salt

1 tbsp fresh mint leaves

¼ cup whipped cream

Directions

1

Put the ice, milk, avocado egg white, xylitol, cream cheese, salt and mint leaves in a blender.

2

Blend until all mixed and smooth.

3

Place half the mixture in one glass and top with a drop of whipped cream.

4

Decorate with a mint leaf.

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